Comparing Nutrients in 100 grams California Red Kidney Beans VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	California Red Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	11.4% 330kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	NA	51.5% 37.3g	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	65.5% 25g	63% 24g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	47.5% 0.62mg	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	99% 394μg	73.8% 295μg	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	5% 4.5mg	0% 0mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	19.5% 195mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	181% 1.63mg	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	117% 9.35mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	23.4% 0.54mg	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	58% 405mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	103% 3494mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Dried Oriental Radishes:

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin C than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Dried Oriental Radishes:

• Raw California Red Kidney Beans have 1.4 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus and 4.6 times more Selenium than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.2 times more Calcium, 1.5 times more Copper, 2.3 times more Potassium and 25.3 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Oriental Radishes have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.2 times more Energy and 3.1 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 2.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Oriental Radishes have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Raw California Red Kidney Beans as well as Dried Oriental Radishes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.