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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	8.14% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.4% 0.083mg	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	36.7% 147μg	11% 43.7μg	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	3.75% 3.37mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	NA	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	74% 5.9mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	11.5% 0.26mg	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% 272mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Cardoon per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Cardoon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Cardoon:

• 7 ounces of Boiled California Red Kidney Beans have 7.2 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Cardoon.
• 7 ounces of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Cardoon:

• 7 ounces of Boiled California Red Kidney Beans have 4.1 times more Iron, 2.4 times more Manganese, 6 times more Phosphorus and 4.8 times more Zinc than Boiled Cardoon.
• While 7 oz of Boiled and Drained Cardoon contain 44 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Cardoon contain similar levels of Calcium, Magnesium and Potassium per seven ounces.
• 7 ounces of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 5.6 times more Energy, 4.2 times more Carbohydrate, 5.5 times more Fiber and 12 times more Protein than Boiled Cardoon.
• 7 ounces of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in seven ounces.