Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	8.5% 246kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.15% 0.37g	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	108% 140g	130g per day for Men 19-50 years
Sugars	NA	181% 131g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	32.4% 18g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.7% 0.18mg	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	5.95% 24μg	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	404% 363mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	13% 131mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	139% 1.25mg	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	74% 5.9mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	20% 0.46mg	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	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.2% 44.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled California Red Kidney Beans have 12.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Dried Litchis.
• While 7 oz of Dried Litchis contain 9.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 152.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Dried Litchis 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 Dried Litchis:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Calcium, 1.8 times more Iron, 1.4 times more Manganese and 3.1 times more Zinc than Dried Litchis.
• While 7 oz of Dried Litchis contain 2.2 times more Copper, 1.3 times more Phosphorus and 2.6 times more Potassium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Litchis contain similar levels of Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2 times more Fiber and 2.4 times more Protein than Dried Litchis.
• While 7 oz of Dried Litchis contain 2.2 times more Energy, 5.6 times more Omega 3 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in seven ounces.