Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Parsnips

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Parsnips	6%	3%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Parsnips	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.67% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.34% 0.058g	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	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	23% 13g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Parsnips	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	17% 0.85mg	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	23.7% 95μg	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	26.8% 24mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Parsnips	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	19% 0.17mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	34.5% 0.79mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.05% 113g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Parsnips.
• While 5 oz of Raw Parsnips contain 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 14.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Parsnips provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Parsnips 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 Parsnips:

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus and 1.5 times more Zinc than Parsnips.
• While 5 oz of Raw Parsnips contain 1.8 times more Manganese and 1.5 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Parsnips contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Energy, 10.7 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Fiber and 7.6 times more Protein than Parsnips.
• 5 ounces of Parsnips provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Parsnips provide inadequate amounts of Omega 6 in five ounces.