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

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	16% 21g	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	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	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	12% 0.14mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	33.7% 135μg	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	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	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

	Artichokes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	31.8% 2.54mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	25.5% 179mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	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	12.4% 187mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	15.5% 1.7mg	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 California Red Kidney Beans:

• Raw Artichokes have 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 9.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 than Raw Artichokes.
• Both Raw Artichokes and Boiled California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Artichokes as well as Boiled California Red 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 California Red Kidney Beans:

• Raw Artichokes have 1.3 times more Magnesium, 23.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 1.5 times more Phosphorus, 6 times more Selenium and 1.8 times more Zinc than Raw Artichokes.
• Both Raw Artichokes and Boiled California Red Kidney Beans have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 2.6 times more Energy, 1.9 times more Omega 3, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.8 times more Protein than Raw Artichokes.
• Both Raw Artichokes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.