Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Energy	23% 669kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	8.14% 10.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	80% 44.7g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.4% 0.083mg	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	11% 43.7μg	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	3.75% 3.37mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Calcium	16.5% 165mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	11.5% 0.26mg	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% 806mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 33.8 times more Vitamin B1, 6.9 times more Vitamin B2, 7.2 times more Vitamin B3, 8 times more Vitamin B5, 9.5 times more Vitamin B6, 17.9 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled Cardoon.
• 7 ounces of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Red Kidney Beans as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 9.2 times more Iron, 3.2 times more Magnesium, 8.4 times more Manganese, 17.7 times more Phosphorus, 3.5 times more Potassium, 3.2 times more Selenium and 15.5 times more Zinc than Boiled Cardoon.
• While 7 oz of Boiled and Drained Cardoon contain 14.7 times more Sodium and 8 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Boiled Cardoon contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 15.3 times more Energy, 11.5 times more Carbohydrate, 8.9 times more Fiber and 29.6 times more Protein than Boiled Cardoon.
• 7 ounces of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in seven ounces.