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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	16% 468kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	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	93% 35.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	27.6% 276mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.82% 30.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Medjool Dates:

• 5 ounces of California Red Kidney Beans have 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both California Red Kidney Beans and Medjool Dates provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 3 times more Calcium, 3 times more Copper, 10.4 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 5.8 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.7 times more Fiber and 13.5 times more Protein than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Medjool Dates offer comparable quantities of Energy per five ounces.