Comparing Nutrients in 7 ounces California Red Kidney Beans VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Energy	22.6% 655kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.63% 5.46g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	29.3% 38g	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	130% 49.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	96% 1.25mg	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	55.6% 222μg	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	9.92% 8.93mg	4.85% 4.37mg	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

	California Red Kidney Beans	Fireweed Leaves	Recommended Dietary Allowance
Calcium	38.7% 387mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	70.6% 0.64mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	578% 13.3mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fireweed Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Fireweed Leaves:

• 7 ounces of California Red Kidney Beans have 16 times more Vitamin B1, 1.6 times more Vitamin B2, 3.5 times more Vitamin B9 and 2 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain more Vitamin A, 2.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Fireweed Leaves:

• 7 ounces of California Red Kidney Beans have 3.4 times more Copper, 3.9 times more Iron, 3.8 times more Phosphorus, 3 times more Potassium and 3.6 times more Selenium than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 2.2 times more Calcium, 6.7 times more Manganese and 3.1 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fireweed Leaves contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 3.2 times more Energy, 3.1 times more Carbohydrate, 2.3 times more Fiber and 5.2 times more Protein than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 11 times more Fat than Raw California Red Kidney Beans.