Comparing Nutrients in 5 ounces Red Kidney Beans VS ZESPRI SunGold Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Red Kidney Beans	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	16.5% 478kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	24% 17.4g	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	11.3% 8.22g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.73g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	57% 32g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.6% 0.11mg	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	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.38mg	254% 229mg	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	2% 0.3mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	23.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	0% 0μg	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	119% 9.5mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	2.96% 0.068mg	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	82.2% 575mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS ZESPRI SunGold Kiwifruit per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of ZESPRI SunGold Kiwifruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs ZESPRI SunGold Kiwifruit:

• 5 ounces of Red Kidney Beans have more Vitamin B1, 2.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.5 times more Vitamin B5, 5 times more Vitamin B6 and 12.7 times more Vitamin B9 than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain more Vitamin B12, 35.8 times more Vitamin C and 6.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and ZESPRI SunGold Kiwifruit provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Red Kidney Beans as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs ZESPRI SunGold Kiwifruit:

• 5 ounces of Red Kidney Beans have 4.9 times more Calcium, 4.6 times more Copper, 31.9 times more Iron, 11.5 times more Magnesium, 23.1 times more Manganese, 16.2 times more Phosphorus, 4.3 times more Potassium, 8 times more Selenium and 34.9 times more Zinc than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain 7 times more Water than Raw Red Kidney Beans.
• 5 ounces of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Raw ZESPRI SunGold Kiwifruit lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 5.3 times more Energy, 8.3 times more Omega 3, 3.9 times more Carbohydrate, 10.9 times more Fiber and 22.1 times more Protein than ZESPRI SunGold Kiwifruit.
• While 5 oz of Raw ZESPRI SunGold Kiwifruit contain 5.9 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of ZESPRI SunGold Kiwifruit provide inadequate amounts of Protein
• Both Raw Red Kidney Beans as well as Raw ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 in five ounces.