Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Boiled Cardoon

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Energy	4.28% 124kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.26% 0.044g	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	4.1% 5.33g	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	24.5% 9.3g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	1.84% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.23% 0.042mg	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	5.5% 22μg	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	1.9% 1.7mg	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	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

	Boiled California Red Kidney Beans	Boiled Cardoon	Recommended Dietary Allowance
Calcium	6.6% 66mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	NA	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	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	5.8% 0.13mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.53% 93g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Boiled Cardoon 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 Boiled Cardoon:

• 100 grams of Boiled California Red Kidney Beans have 7.2 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Boiled Cardoon.
• 100 grams of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 4.1 times more Iron, 2.4 times more Manganese, 6 times more Phosphorus and 4.8 times more Zinc than Boiled Cardoon.
• While 100 g of Boiled and Drained Cardoon contain 44 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Cardoon contain similar levels of Calcium, Magnesium and Potassium per 100 grams.
• 100 grams of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 5.6 times more Energy, 4.2 times more Carbohydrate, 5.5 times more Fiber and 12 times more Protein than Boiled Cardoon.
• 100 grams of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in 100 grams.