Comparing Nutrients in 7 ounces Artichokes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	22% 28.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	18% 71.4μg	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	25.8% 23.2mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	29.8% 0.27mg	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	31.8% 2.54mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.5% 0.33mg	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	25.5% 179mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Artichokes vs Canned Kidney Beans:

• Raw Artichokes have 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, 9.8 times more Vitamin C, 9.5 times more Vitamin E and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1 than Raw Artichokes.
• Both Raw Artichokes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Artichokes vs Canned Kidney Beans:

• Raw Artichokes have 1.3 times more Calcium, 1.7 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.5 times more Selenium and 3.1 times more Sodium than Raw Artichokes.
• Both Raw Artichokes and Canned All Types Kidney Beans have similar amounts of Iron, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Artichokes have 1.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Energy, 4.8 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars and 1.6 times more Protein than Raw Artichokes.
• Both Raw Artichokes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.