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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Kumquats	10%	10%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Kumquats	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.45% 0.25g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	34% 13g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Kumquats	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Kumquats	Recommended Dietary Allowance
Calcium	13% 131mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	21% 0.19mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	11.6% 0.27mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.34% 160g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Kumquats 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 Kumquats:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Kumquats.
• While 7 oz of Raw Kumquats contain 1.5 times more Vitamin B2 and 36.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Kumquats provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Kumquats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, more Selenium and 5.1 times more Zinc than Kumquats.
• Both Boiled California Red Kidney Beans and Kumquats contain similar levels of Calcium per seven ounces.
• 7 ounces of Kumquats lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Fiber and 4.9 times more Protein than Kumquats.
• While 7 oz of Raw Kumquats contain 1.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Kumquats provide inadequate amounts of Omega 6 in seven ounces.