Comparing Nutrients in 5 ounces Pomegranates VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pomegranates	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.06% 118kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	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	15% 5.67g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	11.3% 0.15mg	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	13.5% 54μg	26.2% 105μg	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	16% 14.5mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	45.5% 0.41mg	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	5.3% 0.43mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	19.6% 0.45mg	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	7.3% 51mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3% 110g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Pomegranates have 1.7 times more Vitamin B5 and 8.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Pomegranates.
• Both Pomegranates and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pomegranates have insufficient amounts of Vitamin B3
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Pomegranates as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled California Red Kidney Beans contain 6.6 times more Calcium, 1.8 times more Copper, 9.9 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 1.8 times more Potassium, 2.4 times more Selenium and 2.5 times more Zinc than Raw Pomegranates.
• 5 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Energy, more Omega 3, 2.3 times more Fiber and 5.5 times more Protein than Raw Pomegranates.
• Both Pomegranates and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pomegranates provide inadequate amounts of Omega 3
• Both Raw Pomegranates as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.