Comparing Nutrients in 7 ounces Artichokes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.26% 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	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	0.88% 0.64g	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	28.2% 10.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Boiled 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	12% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	47.6% 0.43mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	37% 0.85mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.56% 169g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Artichokes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 9.8 times more Vitamin C, 6.3 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Artichokes have 1.3 times more Calcium, 1.4 times more Magnesium, 94 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 5.5 times more Selenium and 2 times more Zinc than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Artichokes have 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Energy, 10 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Protein than Raw Artichokes.
• Both Raw Artichokes and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Raw Artichokes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.