Comparing Nutrients in 5 ounces Garland Chrysanthemum VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Garland Chrysanthemum	Red Kidney Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	11% 4.25g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	18.3% 164μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	43.3% 0.56mg	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	62.7% 251μg	140% 558μg	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	2.2% 2mg	7.1% 6.38mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.6% 166mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	40.6% 3.25mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	68.5% 1.57mg	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	11% 76.5mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Garland Chrysanthemum vs Red Kidney Beans:

• 5 ounces of Garland Chrysanthemum have more Vitamin A and 62.5 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4.7 times more Vitamin B1, 1.5 times more Vitamin B2, 4 times more Vitamin B3, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Garland Chrysanthemum.
• 5 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Garland Chrysanthemum as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garland Chrysanthemum vs Red Kidney Beans:

• 5 ounces of Garland Chrysanthemum have 1.4 times more Calcium, 9.8 times more Sodium and 7.8 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.1 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 7.5 times more Phosphorus, 2.4 times more Potassium and 3.9 times more Zinc than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 14 times more Energy, 20.3 times more Carbohydrate, 5.1 times more Fiber and 6.7 times more Protein than Raw Garland Chrysanthemum.
• 5 ounces of Garland Chrysanthemum provide inadequate amounts of Energy