Comparing Nutrients in 5 ounces Green Kiwifruit VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 86.5kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.02% 0.48mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	8.86% 35.4μg	140% 558μg	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	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	13.8% 2.07mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.6% 57μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Green Kiwifruit have 20.6 times more Vitamin C, 7 times more Vitamin E and 7.2 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 22.5 times more Vitamin B1, 8.6 times more Vitamin B2, 6.2 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 15.8 times more Vitamin B9 than Raw Green Kiwifruit.
• 5 ounces of Green Kiwifruit have insufficient amounts of Vitamin B2
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Green Kiwifruit as well as Raw 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 Red Kidney Beans:

• 5 ounces of Green Kiwifruit have 7.1 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.4 times more Calcium, 5.4 times more Copper, 21.6 times more Iron, 8.1 times more Magnesium, 11.3 times more Manganese, 11.9 times more Phosphorus, 4.4 times more Potassium, 16 times more Selenium and 19.9 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 4.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.5 times more Energy, 8.5 times more Omega 3, 4.2 times more Carbohydrate, 5.1 times more Fiber and 19.8 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.