Comparing Nutrients in 5 ounces Japanese Persimmons VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Japanese Persimmons	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.055g	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	20.3% 26.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	24.5% 17.8g	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	11% 7.9g	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	% 7.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	2.83% 11.3μg	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	12% 10.6mg	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	6.9% 1.03mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	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	2.66% 0.21mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	3.44% 24mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.08% 114g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Boiled Red Kidney Beans per 5 oz

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

• 5 ounces of Japanese Persimmons have more Vitamin A, 6.3 times more Vitamin C and 24.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 5.8 times more Vitamin B3, 16.3 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Japanese Persimmons.
• Both Japanese Persimmons and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Japanese Persimmons 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 Japanese Persimmons vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 2.1 times more Copper, 19.6 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 8.4 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 9.7 times more Zinc than Raw Japanese Persimmons.
• 5 ounces of Japanese Persimmons lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Japanese Persimmons have 39.2 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.8 times more Energy, 42 times more Omega 3, 2.1 times more Fiber and 14.9 times more Protein than Raw Japanese Persimmons.
• Both Japanese Persimmons and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Japanese Persimmons provide inadequate amounts of Omega 3 and Protein
• Both Raw Japanese Persimmons as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.