Comparing Nutrients in 7 ounces Red Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	23% 669kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	108% 140g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	181% 131g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	80% 44.7g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	13.7% 0.18mg	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	5.95% 24μg	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	404% 363mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	139% 1.25mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	20% 0.46mg	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	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.2% 44.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Litchis per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dried Litchis:

• 7 ounces of Red Kidney Beans have 60.8 times more Vitamin B1, 4.4 times more Vitamin B6, 32.8 times more Vitamin B9 and 3.5 times more Vitamin K than Dried Litchis.
• While 7 oz of Dried Litchis contain 2.7 times more Vitamin B2, 1.5 times more Vitamin B3, 40.7 times more Vitamin C and 1.5 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1 and Vitamin K
• Both Raw Red Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dried Litchis:

• 7 ounces of Red Kidney Beans have 2.5 times more Calcium, 3.9 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 2.5 times more Selenium and 10 times more Zinc than Dried Litchis.
• Both Red Kidney Beans and Dried Litchis contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.2 times more Energy, 2 times more Omega 3, 3.3 times more Fiber and 5.9 times more Protein than Dried Litchis.
• While 7 oz of Dried Litchis contain 31.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Litchis offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Red Kidney Beans as well as Dried Litchis provide inadequate amounts of Omega 6 in seven ounces.