Comparing Nutrients in 5 ounces Dock VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Dock	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.54g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	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	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% 4.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	4.6% 18.4μg	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	75.6% 68mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	38% 0.34mg	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	42.5% 3.4mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	29.4% 0.68mg	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	12.8% 89.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dock VS Boiled Red Kidney Beans per 5 oz

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

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

• 5 ounces of Dock have more Vitamin A, 1.7 times more Vitamin B2 and 40 times more Vitamin C than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 4 times more Vitamin B1, 5.4 times more Vitamin B5 and 10 times more Vitamin B9 than Raw Dock.
• Both Dock and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Dock have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dock as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dock have 1.6 times more Calcium, 2.3 times more Magnesium and 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.8 times more Copper, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Selenium and 5.4 times more Zinc than Raw Dock.
• Both Dock and Boiled Red Kidney Beans contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 5.8 times more Energy, 7.1 times more Carbohydrate, 2.6 times more Fiber and 4.3 times more Protein than Raw Dock.
• 5 ounces of Dock provide inadequate amounts of Energy