Comparing Nutrients in 100 grams Green Kiwifruit VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Green Kiwifruit	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	6% 4.35g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	65.5% 25g	38g per day for Men 19-50 years
Protein	2.04% 1.14g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	30.5% 0.4mg	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	6.25% 25μg	98% 393μg	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	103% 93mg	5% 4.5mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	111% 1mg	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	3.88% 0.31mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	4.26% 0.098mg	48.2% 1.1mg	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	4.86% 34mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.25% 83g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Kiwifruit VS Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Green Kiwifruit versus 100 g of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Kiwifruit vs Royal Red Kidney Beans:

• 100 grams of Green Kiwifruit have 20.6 times more Vitamin C than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 14.4 times more Vitamin B1, 9.6 times more Vitamin B2, 6.2 times more Vitamin B3, 4.3 times more Vitamin B5, 6.3 times more Vitamin B6 and 15.7 times more Vitamin B9 than Raw Green Kiwifruit.
• 100 grams of Green Kiwifruit have insufficient amounts of Vitamin B2
• Both Raw Green Kiwifruit as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Kiwifruit vs Royal Red Kidney Beans:

• 100 grams of Green Kiwifruit have 7 times more Water than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 3.9 times more Calcium, 7.7 times more Copper, 28.1 times more Iron, 8.1 times more Magnesium, 11.3 times more Manganese, 11.9 times more Phosphorus, 4.3 times more Potassium, 16 times more Selenium and 19 times more Zinc than Raw Green Kiwifruit.
• 100 grams of Green Kiwifruit lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Royal Red Kidney Beans contain 5.4 times more Energy, 3.6 times more Omega 3, 4 times more Carbohydrate, 8.3 times more Fiber and 22.2 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.