Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Raw Frozen Rhubarb

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Raw Frozen Rhubarb	9%	4%	87%

Macro Nutrients

	Royal Red Kidney Beans	Raw Frozen Rhubarb	Recommended Dietary Allowance
Energy	16% 466kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	NA	2.15% 1.56g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	64% 36g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Raw Frozen Rhubarb	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	2.73% 0.035mg	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	139% 557μg	2.83% 11.3μg	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	7.56% 6.8mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Raw Frozen Rhubarb	Recommended Dietary Allowance
Calcium	18.6% 186mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	3.62% 0.033mg	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	154% 12.3mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	5.98% 0.14mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Raw Frozen Rhubarb per 5 oz

Compare the macro and micronutrient content in 5 oz of Royal Red Kidney Beans versus 5 oz of Raw Frozen Rhubarb to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Raw Frozen Rhubarb:

• 5 ounces of Royal Red Kidney Beans have 12.6 times more Vitamin B1, 8.3 times more Vitamin B2, 10.4 times more Vitamin B3, 12 times more Vitamin B5, 15.8 times more Vitamin B6 and 49.1 times more Vitamin B9 than Raw Frozen Rhubarb.
• Both Royal Red Kidney Beans and Raw Frozen Rhubarb provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Royal Red Kidney Beans as well as Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Raw Frozen Rhubarb:

• 5 ounces of Royal Red Kidney Beans have 43.5 times more Copper, 30 times more Iron, 7.7 times more Magnesium, 11.4 times more Manganese, 33.8 times more Phosphorus, 12.5 times more Potassium, 2.9 times more Selenium and 26.6 times more Zinc than Raw Frozen Rhubarb.
• While 5 oz of Raw Frozen Rhubarb contain 1.5 times more Calcium and 7.9 times more Water than Raw Royal Red Kidney Beans.
• 5 ounces of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 15.7 times more Energy, more Omega 3, 11.4 times more Carbohydrate, 13.8 times more Fiber and 46.1 times more Protein than Raw Frozen Rhubarb.
• 5 ounces of Raw Frozen Rhubarb provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Royal Red Kidney Beans as well as Raw Frozen Rhubarb provide inadequate amounts of Omega 6 in five ounces.