Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	6.06% 176kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	129% 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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.7% 13g	17% 6.52g	38g per day for Men 19-50 years
Protein	23% 13g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.8% 0.13mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	288% 259mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	99% 0.89mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14.4% 0.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Dried Litchis per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Dried Litchis 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 Dried Litchis:

• 5 ounces of Boiled California Red Kidney Beans have 12.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Dried Litchis.
• While 5 oz of Dried Litchis contain 9.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 152.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Dried Litchis:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 1.8 times more Iron, 1.4 times more Manganese and 3.1 times more Zinc than Dried Litchis.
• While 5 oz of Dried Litchis contain 2.2 times more Copper, 1.3 times more Phosphorus and 2.6 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 2.4 times more Protein than Dried Litchis.
• While 5 oz of Dried Litchis contain 2.2 times more Energy, 5.6 times more Omega 3 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in five ounces.