Comparing Nutrients in 7 ounces California Red Kidney Beans VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Medjool Dates	2%	0%	98%

Macro Nutrients

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	22.6% 655kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 149g	130g per day for Men 19-50 years
Sugars	NA	182% 132g	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	87.6% 63.5g	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	% 67g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	130% 49.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	38% 0.49mg	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	195% 782μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0% 0mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	38.7% 387mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	80% 0.72mg	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	232% 18.6mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	25.5% 0.59mg	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	115% 804mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Medjool Dates per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Medjool Dates:

• 7 ounces of California Red Kidney Beans have 10.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both California Red Kidney Beans and Medjool Dates provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Medjool Dates:

• 7 ounces of California Red Kidney Beans have 3 times more Calcium, 3 times more Copper, 10.4 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 5.8 times more Zinc than Medjool Dates.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.7 times more Fiber and 13.5 times more Protein than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Medjool Dates offer comparable quantities of Energy per seven ounces.