Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.7% 1.96g	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% 0g	0.055% 0.04g	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	% 0g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 1.45g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	10.2% 5.74g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.4% 0.16mg	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	18% 71.4μg	44% 177μg	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	2.65% 2.4mg	16.3% 14.7mg	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	0.26% 0.04mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	28% 0.25mg	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	29% 2.32mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19.4% 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	25.5% 179mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.5% 167g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1 than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B9, 6.2 times more Vitamin C, 9.5 times more Vitamin E and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Artichokes have similar amounts of Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned All Types Kidney Beans have 1.6 times more Calcium, 1.9 times more Iron, 1.2 times more Phosphorus, 4.5 times more Selenium and 4.9 times more Sodium than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.6 times more Magnesium and 1.3 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Artichokes have similar amounts of Copper, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.6 times more Energy, 2.2 times more Omega 3, 1.2 times more Carbohydrate, 1.9 times more Sugars and 1.8 times more Protein than Boiled and Drained Artichokes.
• While Boiled and Drained Artichokes contain 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Artichokes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.