Comparing Nutrients in 7 ounces Cooked Artichokes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Artichokes	19%	5%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.63% 105kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	0.055% 0.04g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.45g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	10.2% 5.74g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	16% 0.21mg	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	44% 177μg	36.7% 147μg	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	16.3% 14.7mg	2.65% 2.4mg	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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	63.7% 0.57mg	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	15% 1.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	27.4% 0.63mg	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	20.7% 145mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.5% 167g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Artichokes VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Artichokes versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Artichokes vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Artichokes have 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 6.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Artichokes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Artichokes vs Boiled California Red Kidney Beans:

• 7 ounces of Cooked Artichokes have 15 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.1 times more Calcium, 2.3 times more Copper, 4.9 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 2.2 times more Zinc than Boiled and Drained Artichokes.
• Both Cooked Artichokes and Boiled California Red Kidney Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Energy, 1.9 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Boiled and Drained Artichokes.
• 7 ounces of Cooked Artichokes provide inadequate amounts of Energy
• Both Boiled and Drained Artichokes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.