Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Boiled Red Kidney Beans	Pokeberry Shoots	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.82% 0.79g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	22.3% 0.29mg	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	7.94% 31.8μg	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	300% 270mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	34.6% 0.31mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	36% 0.83mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pokeberry Shoots per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 2 times more Vitamin B1, 4.5 times more Vitamin B5 and 8.1 times more Vitamin B9 than Pokeberry Shoots.
• While 7 oz of Raw Pokeberry Shoots contain more Vitamin A, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 113.3 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pokeberry Shoots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Boiled Red Kidney Beans as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium, 3.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 4.5 times more Zinc than Pokeberry Shoots.
• While 7 oz of Raw Pokeberry Shoots contain 1.9 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pokeberry Shoots contain similar levels of Manganese per seven ounces.
• 7 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.5 times more Energy, 6.2 times more Carbohydrate, 4.4 times more Fiber and 3.3 times more Protein than Pokeberry Shoots.
• 7 ounces of Pokeberry Shoots provide inadequate amounts of Energy