Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	6.06% 176kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	130% 94g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	62.6% 45.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	34.7% 13g	25% 9.5g	38g per day for Men 19-50 years
Protein	23% 13g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	9.36% 94mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	57% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53% 4.22mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	18.2% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Medjool Dates:

• 5 ounces of Boiled California Red Kidney Beans have 2.6 times more Vitamin B1 and 4.9 times more Vitamin B9 than Medjool Dates.
• While 5 oz of Medjool Dates contain 3 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Medjool Dates provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled California Red Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Medjool Dates:

• 5 ounces of Boiled California Red Kidney Beans have 3.3 times more Iron, 2.2 times more Phosphorus and 2 times more Zinc than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.3 times more Copper and 1.7 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Medjool Dates contain similar levels of Calcium, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Fiber and 5 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 2.2 times more Energy and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.