Comparing Nutrients in 5 ounces Clementines VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Clementines	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	3.2% 2.32g	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	% 2.25g	NA	g per day for Men 19-50 years
Sucrose	% 8.45g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	11.3% 0.15mg	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	8.5% 34μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77% 69mg	1.9% 1.7mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	45.5% 0.41mg	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	2.5% 0.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	19.6% 0.45mg	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	4.25% 29.8mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 123g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Clementines VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Clementines vs Boiled California Red Kidney Beans:

• 5 ounces of Clementines have 40.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Clementines.
• Both Clementines and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Clementines as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Clementines vs Boiled California Red Kidney Beans:

• 5 ounces of Clementines have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Calcium, 6.7 times more Copper, 21.3 times more Iron, 4.8 times more Magnesium, 13.8 times more Manganese, 6.5 times more Phosphorus, 2.4 times more Potassium, 12 times more Selenium and 14.3 times more Zinc than Raw Clementines.
• 5 ounces of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 2.6 times more Energy, 1.9 times more Carbohydrate, 5.5 times more Fiber and 10.7 times more Protein than Raw Clementines.
• 5 ounces of Clementines provide inadequate amounts of Energy and Protein