Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cooked Artichokes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Artichokes	19%	5%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	0.028% 0.02g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	15% 5.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	5.16% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	6.23% 0.081mg	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	18.5% 74μg	22.3% 89μg	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	1.33% 1.2mg	8.22% 7.4mg	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	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Artichokes	Recommended Dietary Allowance
Calcium	6.6% 66mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	14% 0.13mg	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	37.3% 2.98mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.8% 0.23mg	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	19.6% 137mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Artichokes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cooked Artichokes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cooked Artichokes:

• 100 grams of Boiled California Red Kidney Beans have 2.6 times more Vitamin B1 and 1.3 times more Vitamin B6 than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 6.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Artichokes provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cooked Artichokes:

• 100 grams of Boiled California Red Kidney Beans have 3.1 times more Calcium, 2.3 times more Copper, 4.9 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 2.2 times more Zinc than Cooked Artichokes.
• While 100 g of Boiled and Drained Artichokes contain 15 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Artichokes contain similar levels of Magnesium per 100 grams.
• 100 grams of Cooked Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.3 times more Energy, 1.9 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Cooked Artichokes.
• 100 grams of Cooked Artichokes provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Artichokes provide inadequate amounts of Omega 6 in 100 grams.