Comparing Nutrients in 5 ounces Medjool Dates VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Medjool Dates	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	130% 94g	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	62.6% 45.4g	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	% 47.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	5.3% 21.3μg	140% 558μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	173% 1.56mg	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	16% 1.28mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	29% 987mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.82% 30.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Medjool Dates VS California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Medjool Dates vs California Red Kidney Beans:

• 5 oz of Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Medjool Dates as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Medjool Dates vs California Red Kidney Beans:

• 5 oz of Raw California Red Kidney Beans contain 3 times more Calcium, 3 times more Copper, 10.4 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 5.8 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medjool Dates have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.7 times more Fiber and 13.5 times more Protein than Medjool Dates.
• Both Medjool Dates and California Red Kidney Beans offer comparable quantities of Energy per five ounces.