Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Sweetened Frozen Peach Slices

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Sweetened Frozen Peach Slices	3%	1%	96%

Macro Nutrients

	Boiled Red Kidney Beans	Sweetened Frozen Peach Slices	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	60.7% 44g	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	38.6% 14.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Sweetened Frozen Peach Slices	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	2.75% 0.036mg	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	1.5% 5.95μg	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	208% 187mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Sweetened Frozen Peach Slices	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	5.3% 0.048mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	2.5% 0.058mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Sweetened Frozen Peach Slices per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Sweetened Frozen Peach Slices:

• 7 ounces of Boiled Red Kidney Beans have 12.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 6.7 times more Vitamin B6, 43.3 times more Vitamin B9 and 3.8 times more Vitamin K than Sweetened Frozen Peach Slices.
• While 7 oz of Sweetened Frozen Peach Slices contain 78.5 times more Vitamin C and 20.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sweetened Frozen Peach Slices provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Sweetened Frozen Peach Slices have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Sweetened Frozen Peach Slices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Sweetened Frozen Peach Slices:

• 7 ounces of Boiled Red Kidney Beans have 9.3 times more Calcium, 10.1 times more Copper, 7.9 times more Iron, 9 times more Magnesium, 16.4 times more Manganese, 12.9 times more Phosphorus, 3.1 times more Potassium, 3 times more Selenium and 21.4 times more Zinc than Sweetened Frozen Peach Slices.
• 7 ounces of Sweetened Frozen Peach Slices lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Energy, 84 times more Omega 3, 4.1 times more Fiber and 13.8 times more Protein than Sweetened Frozen Peach Slices.
• While 7 oz of Sweetened Frozen Peach Slices contain 69.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sweetened Frozen Peach Slices offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweetened Frozen Peach Slices provide inadequate amounts of Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Sweetened Frozen Peach Slices provide inadequate amounts of Omega 6 in seven ounces.