Comparing Nutrients in 5 ounces Green Kiwifruit VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Green Kiwifruit	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 86.5kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	16% 20.8g	25% 32.3g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	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	8.5% 6.17g	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	8.86% 35.4μg	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	146% 131mg	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	13.8% 2.07mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	5.5% 0.44mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	6.9% 48mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Kiwifruit 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 Green Kiwifruit vs Boiled Red Kidney Beans:

• 5 ounces of Green Kiwifruit have 77.3 times more Vitamin C, 48.7 times more Vitamin E and 4.8 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Green Kiwifruit.
• Both Green Kiwifruit and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Green Kiwifruit as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Kiwifruit have 1.2 times more Calcium and 1.2 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.9 times more Copper, 9.5 times more Iron, 2.6 times more Magnesium, 4.9 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 6 times more Selenium and 7.6 times more Zinc than Raw Green Kiwifruit.
• 5 ounces of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Kiwifruit have 28.1 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.1 times more Energy, 4 times more Omega 3, 1.6 times more Carbohydrate, 2.5 times more Fiber and 7.6 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.