Comparing Nutrients in 1 pound BeetsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Beets

14%

83%

California Red Kidney Beans

29%

70%

1 lb ▼

Macro Nutrients

Beetsvs California Red Kidney Beans

6.73%195kcal

Energy

51.6%1497kcal

195 kcalvs1497 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

1.17%1.13g

0.77 gvs1.13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

0.51%0.16g

0.12 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g

Omega 3

24%0.38g

0.023 gvs0.38 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.47%0.25g

Omega 6

1.44%0.24g

0.25 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33.4%43.4g

Carbohydrate

209%271g

43.4 gvs271 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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42.3%30.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

30.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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33.4%12.7g

Fiber

297%113g

12.7 gvs113 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.3g

Protein

197%111g

7.3 gvs111 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Beetsvs California Red Kidney Beans

1%9.07μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.07 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg

Vitamin B1

200%2.4mg

Thiamine

0.14 mgvs2.4 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

76.4%0.99mg

Riboflavin

0.18 mgvs0.99 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.47%1.5mg

Vitamin B3

58.4%9.34mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs9.34 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.7mg

Vitamin B5

70.8%3.54mg

Pantothenic acid

0.7 mgvs3.54 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B6

139%1.8mg

Pyridoxine

0.3 mgvs1.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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124%494μg

Vitamin B9

447%1787μg

Folates and Folic Acid

494 μgvs1787 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24.7%22.2mg

Vitamin C

22.7%20.4mg

Ascorbic acid

22.2 mgvs20.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg

Vitamin E

Tocopherols and Tocotrienols

0.18 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.76%0.91μg

Vitamin K

Phytomenadione or phylloquinone

0.91 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Beetsvs California Red Kidney Beans

7.26%72.6mg

Calcium

88.5%885mg

72.6 mgvs885 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.8%0.34mg

Copper

554%5mg

0.34 mgvs5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.4%3.63mg

Iron

530%42.4mg

3.63 mgvs42.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%104mg

Magnesium

173%726mg

104 mgvs726 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65%1.5mg

Manganese

197%4.54mg

1.5 mgvs4.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%181mg

Phosphorus

262%1837mg

181 mgvs1837 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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43.4%1474mg

Potassium

199%6759mg

1474 mgvs6759 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg

Selenium

26.4%14.5μg

3.18 μgvs14.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.6%354mg

Sodium

3.33%50mg

354 mgvs50 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg

Zinc

105%11.6mg

1.6 mgvs11.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.7%397g

Water

1.44%53.3g

397 gvs53.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Beets vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 17.1 times more Vitamin B1, 5.5 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Beets.
Both Raw Beets and Raw California Red Kidney Beans have similar amounts of Vitamin C per 1 lb.
Both Raw Beets as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Beets vs California Red Kidney Beans:

Raw Beets have 7.1 times more Sodium and 7.5 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 12.2 times more Calcium, 14.7 times more Copper, 11.7 times more Iron, 7 times more Magnesium, 3 times more Manganese, 10.1 times more Phosphorus, 4.6 times more Potassium, 4.6 times more Selenium and 7.3 times more Zinc than Raw Beets.

Comparison of macro-nutrients per 1 pound:

Raw California Red Kidney Beans contain 7.7 times more Energy, 16.8 times more Omega 3, 6.3 times more Carbohydrate, 8.9 times more Fiber and 15.1 times more Protein than Raw Beets.
Both Raw Beets as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BeetsVS Boiled BeetsCalifornia Red Kidney BeansVS Boiled BeetsBeetsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 1 pound BeetsVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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