Comparing Nutrients in 7 ounces Pummelo VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pummelo	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	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	14.7% 19g	89% 116g	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	5.22% 2g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	5.62% 0.067mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	26% 4.18mg	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	5.5% 0.071mg	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	NA	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	135% 121mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	2.73% 0.22mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	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	12.6% 429mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pummelo 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 Pummelo vs Royal Red Kidney Beans:

• 7 ounces of Pummelo have 13.6 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 11.5 times more Vitamin B1, 8.9 times more Vitamin B2, 9.6 times more Vitamin B3 and 11 times more Vitamin B6 than Raw Pummelo.
• 7 ounces of Pummelo have insufficient amounts of Vitamin B3
• Both Raw Pummelo as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Pummelo have 7.5 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 32.8 times more Calcium, 20.8 times more Copper, 79.1 times more Iron, 23 times more Magnesium, 65.2 times more Manganese, 23.9 times more Phosphorus, 6.2 times more Potassium and 33.3 times more Zinc than Raw Pummelo.
• 7 ounces of Pummelo lack sufficient amounts of Calcium, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 8.7 times more Energy, 6.1 times more Carbohydrate, 24.9 times more Fiber and 33.3 times more Protein than Raw Pummelo.
• 7 ounces of Pummelo provide inadequate amounts of Energy and Protein