Comparing Nutrients in 7 ounces Dried Litchis VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Litchis	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 550kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	181% 131g	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	24% 9.13g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	16% 0.21mg	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	5.95% 24μg	36.7% 147μg	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	404% 363mg	2.65% 2.4mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	63.7% 0.57mg	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	42% 3.37mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	27.4% 0.63mg	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	51.3% 359mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Litchis have 9.2 times more Vitamin B2, 5.7 times more Vitamin B3 and 152.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 12.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Dried Litchis as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Litchis have 2.2 times more Copper, 1.3 times more Phosphorus and 2.6 times more Potassium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Calcium, 1.8 times more Iron, 1.4 times more Manganese and 3.1 times more Zinc than Dried Litchis.
• Both Dried Litchis and Boiled California Red Kidney Beans contain similar levels of Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 2.2 times more Energy, 5.6 times more Omega 3 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Fiber and 2.4 times more Protein than Dried Litchis.
• Both Dried Litchis as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.