Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Boiled Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	4.6% 6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	27% 0.35mg	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	64.5% 258μg	88% 351μg	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	3.1% 2.78mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	579% 695μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	30.2% 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	55% 4.4mg	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	81.4% 1.87mg	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	39% 274mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1 than Raw Garland Chrysanthemum.
• While Raw Garland Chrysanthemum contains more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 41.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Garland Chrysanthemum have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 7 oz.
• Both Boiled All Types Kidney Beans as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Garland Chrysanthemum:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus and 1.4 times more Zinc than Raw Garland Chrysanthemum.
• While Raw Garland Chrysanthemum contains 3.3 times more Calcium, 2.2 times more Manganese, 1.4 times more Potassium, 118 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Garland Chrysanthemum have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 5.3 times more Energy, 7.5 times more Carbohydrate, 2.1 times more Fiber and 2.6 times more Protein than Raw Garland Chrysanthemum.
• Both Boiled All Types Kidney Beans as well as Raw Garland Chrysanthemum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.