Comparing Nutrients in 7 ounces Garland Chrysanthemum VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Garland Chrysanthemum	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 6g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	130% 49.4g	38g per day for Men 19-50 years
Protein	12% 6.67g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60.6% 0.79mg	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	88% 351μg	195% 782μg	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	3.1% 2.78mg	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	579% 695μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.2% 232mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	243% 2.2mg	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	57% 4.54mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	86.3% 2mg	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	15.3% 107mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Garland Chrysanthemum vs California Red Kidney Beans:

• 7 ounces of Garland Chrysanthemum have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Garland Chrysanthemum as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garland Chrysanthemum vs California Red Kidney Beans:

• 7 ounces of Garland Chrysanthemum have 10.7 times more Sodium and 7.8 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.7 times more Calcium, 8 times more Copper, 4.1 times more Iron, 5 times more Magnesium, 7.5 times more Phosphorus, 2.6 times more Potassium and 3.6 times more Zinc than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and California Red Kidney Beans contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 13.8 times more Energy, 19.8 times more Carbohydrate, 8.3 times more Fiber and 7.3 times more Protein than Raw Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy