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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	16% 468kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	17% 6.52g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dried Litchis:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 4.4 times more Vitamin B6 and 32.8 times more Vitamin B9 than Dried Litchis.
• While Dried Litchis contain 2.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 40.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw California Red Kidney Beans have 5.9 times more Calcium, 1.7 times more Copper, 5.5 times more Iron, 3.8 times more Magnesium, 4.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.5 times more Selenium and 9.1 times more Zinc than Dried Litchis.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 5.4 times more Fiber and 6.4 times more Protein than Dried Litchis.
• While Dried Litchis contain 4.8 times more Fat, 2.1 times more Omega 3 and 3.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Litchis have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.