Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Clementines	6%	3%	91%

Macro Nutrients

	Boiled Red Kidney Beans	Clementines	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	18.3% 24g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Clementines	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11.4% 0.15mg	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	64.5% 258μg	12% 47.6μg	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	2.65% 2.4mg	108% 97mg	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	0.4% 0.06mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Clementines	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	9.5% 0.085mg	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	73% 5.83mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	2% 0.046mg	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	40.3% 282mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Clementines per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin K than Clementines.
• While 7 oz of Raw Clementines contain 40.7 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Clementines provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Clementines have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 5.6 times more Copper, 21 times more Iron, 4.5 times more Magnesium, 20.7 times more Manganese, 6.8 times more Phosphorus, 2.3 times more Potassium, 12 times more Selenium and 17.8 times more Zinc than Clementines.
• While 7 oz of Raw Clementines contain 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Clementines contain similar levels of Calcium per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.7 times more Energy, 1.9 times more Carbohydrate, 4.4 times more Fiber and 10.2 times more Protein than Clementines.
• While 7 oz of Raw Clementines contain 28.7 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Clementines provide inadequate amounts of Energy and Protein