Comparing Nutrients in 7 ounces Japanese Persimmons VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Japanese Persimmons	Red Kidney Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	94% 122g	130g per day for Men 19-50 years
Sugars	34.3% 25g	5.75% 4.17g	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	15.2% 11g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.06g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	79.4% 30g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	18% 161μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	3.97% 16μg	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	16.5% 15mg	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	9.66% 1.45mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	3.72% 0.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	96% 2.2mg	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	4.8% 33.7mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Persimmons VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Japanese Persimmons vs Red Kidney Beans:

• 7 ounces of Japanese Persimmons have more Vitamin A, 1.7 times more Vitamin C and 3.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 20.3 times more Vitamin B1, 10.8 times more Vitamin B2, 21.1 times more Vitamin B3, 4 times more Vitamin B6, 49.3 times more Vitamin B9 and 2.2 times more Vitamin K than Raw Japanese Persimmons.
• 7 ounces of Japanese Persimmons have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Japanese Persimmons as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Japanese Persimmons vs Red Kidney Beans:

• 7 ounces of Japanese Persimmons have 6.8 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.4 times more Calcium, 6.2 times more Copper, 44.6 times more Iron, 15.3 times more Magnesium, 3.1 times more Manganese, 23.9 times more Phosphorus, 8.4 times more Potassium, 5.3 times more Selenium and 25.4 times more Zinc than Raw Japanese Persimmons.
• 7 ounces of Japanese Persimmons lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Japanese Persimmons have 6 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.8 times more Energy, 89.5 times more Omega 3, 3.3 times more Carbohydrate, 4.2 times more Fiber and 38.8 times more Protein than Raw Japanese Persimmons.
• 7 ounces of Japanese Persimmons provide inadequate amounts of Omega 3 and Protein
• Both Raw Japanese Persimmons as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.