Comparing Nutrients in 5 ounces Deglet Noor Dates VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Deglet Noor Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 400kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	25% 32.3g	130g per day for Men 19-50 years
Sugars	124% 89.8g	0.63% 0.45g	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	38.3% 27.8g	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	% 28.2g	NA	g per day for Men 19-50 years
Sucrose	% 33.7g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	13% 0.17mg	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	6.73% 27μg	46% 184μg	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	0.63% 0.57mg	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	0.47% 0.071mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	34% 0.31mg	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	18% 1.45mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	26.5% 0.61mg	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	12.6% 88mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.79% 29g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Deglet Noor Dates vs Boiled Kidney Beans:

• Deglet Noor Dates have 2.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B1, 6.8 times more Vitamin B9, 3 times more Vitamin C and 3.1 times more Vitamin K than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Deglet Noor Dates as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Deglet Noor Dates vs Boiled Kidney Beans:

• Deglet Noor Dates have 1.6 times more Potassium and 2.7 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Iron, 1.6 times more Manganese, 2.2 times more Phosphorus, 3.4 times more Zinc and 3.3 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 2.2 times more Energy, 3.3 times more Carbohydrate, 198 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3 and 3.5 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.