Comparing Nutrients in 7 ounces Pomegranates VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pomegranates	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.68% 165kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	89% 116g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	130% 49.4g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Royal 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	11% 0.13mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	60.4% 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	19% 75.4μg	195% 780μg	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	22.5% 20.2mg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	220% 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	7.44% 0.6mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	10.2% 71.4mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Pomegranates vs Royal Red Kidney Beans:

• 7 ounces of Pomegranates have 2.3 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5.8 times more Vitamin B1, 4.5 times more Vitamin B2, 7.2 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Pomegranates.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Pomegranates as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Royal Red Kidney Beans:

• 7 ounces of Pomegranates have 6.5 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 13.1 times more Calcium, 6.3 times more Copper, 29 times more Iron, 11.5 times more Magnesium, 9.3 times more Manganese, 11.3 times more Phosphorus, 5.7 times more Potassium, 6.4 times more Selenium and 7.6 times more Zinc than Raw Pomegranates.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 4 times more Energy, more Omega 3, 3.1 times more Carbohydrate, 6.2 times more Fiber and 15.2 times more Protein than Raw Pomegranates.
• 7 ounces of Pomegranates provide inadequate amounts of Omega 3
• Both Raw Pomegranates as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.