Comparing Nutrients in 7 ounces PomegranatesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Pomegranatesvs California Red Kidney Beans

5.68%165kcal

Energy

22.6%655kcal

165 kcalvs655 kcal

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

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2.4%2.32g

Fat

0.51%0.5g

2.32 gvs0.5 g

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

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0.74%0.24g

Saturated Fat

0.22%0.071g

0.24 gvs0.071 g

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

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0%0g

Omega 3

10.4%0.17g

0 gvs0.17 g

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

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0.92%0.16g

Omega 6

0.63%0.11g

0.16 gvs0.11 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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28.5%37g

Carbohydrate

91%119g

37 gvs119 g

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

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37.4%27g

Sugars

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

27 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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21%7.94g

Fiber

130%49.4g

7.94 gvs49.4 g

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

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5.9%3.3g

Protein

86.4%48.4g

3.3 gvs48.4 g

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

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Vitamins

Pomegranatesvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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11%0.13mg

Vitamin B1

87.5%1.05mg

Thiamine

0.13 mgvs1.05 mg

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

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8.1%0.11mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.11 mgvs0.43 mg

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

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3.63%0.58mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs4.1 mg

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

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15%0.75mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.75 mgvs1.55 mg

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

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11.4%0.15mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.15 mgvs0.79 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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19%75.4μg

Vitamin B9

195%782μg

Folates and Folic Acid

75.4 μgvs782 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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22.5%20.2mg

Vitamin C

9.92%8.93mg

Ascorbic acid

20.2 mgvs8.93 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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7.94%1.2mg

Vitamin E

Tocopherols and Tocotrienols

1.2 mgvsNA mg

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

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27%32.5μg

Vitamin K

Phytomenadione or phylloquinone

32.5 μgvsNA μg

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

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Minerals

Pomegranatesvs California Red Kidney Beans

2%20mg

Calcium

38.7%387mg

20 mgvs387 mg

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

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35%0.31mg

Copper

243%2.2mg

0.31 mgvs2.2 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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7.44%0.6mg

Iron

232%18.6mg

0.6 mgvs18.6 mg

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

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5.67%24mg

Magnesium

75.6%318mg

24 mgvs318 mg

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

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10.3%0.24mg

Manganese

86.3%2mg

0.24 mgvs2 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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10.2%71.4mg

Phosphorus

115%804mg

71.4 mgvs804 mg

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

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13.8%468mg

Potassium

87%2957mg

468 mgvs2957 mg

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

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1.8%0.99μg

Selenium

11.5%6.35μg

0.99 μgvs6.35 μg

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

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0.4%5.95mg

Sodium

1.46%22mg

5.95 mgvs22 mg

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

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6.3%0.69mg

Zinc

46%5.06mg

0.69 mgvs5.06 mg

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

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4.18%155g

Water

0.63%23.3g

155 gvs23.3 g

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

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Lets compare vitamin content per 7 ounces of Pomegranates vs California Red Kidney Beans:

Raw Pomegranates have 2.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.9 times more Vitamin B1, 4.1 times more Vitamin B2, 7 times more Vitamin B3, 2.1 times more Vitamin B5, 5.3 times more Vitamin B6 and 10.4 times more Vitamin B9 than Raw Pomegranates.
Both Raw Pomegranates as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pomegranates vs California Red Kidney Beans:

Raw Pomegranates have 6.6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 19.5 times more Calcium, 7 times more Copper, 31.2 times more Iron, 13.3 times more Magnesium, 8.4 times more Manganese, 11.3 times more Phosphorus, 6.3 times more Potassium, 6.4 times more Selenium and 7.3 times more Zinc than Raw Pomegranates.

Comparison of macro-nutrients per 7 ounces:

Raw Pomegranates have 4.7 times more Fat than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 6.2 times more Fiber and 14.6 times more Protein than Raw Pomegranates.
Both Raw Pomegranates as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

PomegranatesVS Prickly PearsCalifornia Red Kidney BeansVS Prickly PearsPomegranatesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 7 ounces PomegranatesVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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