Comparing Nutrients in 100 calories Canned Kidney Beans VS Boiled Potherb Jute

Weight per 100 calories

• Canned Kidney Beans: 119g
• Boiled Potherb Jute: 270g

Canned Kidney Beans have 2.3 times more energy per 100g than Boiled Potherb Jute. It has average energy density when compared to other foods. Boiled and Drained Potherb Jute having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Canned Kidney Beans	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.7g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	3.73% 2.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	119% 1.54mg	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	10.7% 43μg	70.3% 281μg	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	1.6% 1.43mg	99% 89mg	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	0.16% 0.024mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	76.6% 0.69mg	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	17.4% 1.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	14.5% 0.33mg	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	15.3% 107mg	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	6.37% 236g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Boiled Potherb Jute:

• Boiled and Drained Potherb Jute contains 1.8 times more Vitamin B1, 8.5 times more Vitamin B2, 4.9 times more Vitamin B3, 17.5 times more Vitamin B6, 6.6 times more Vitamin B9, 62.4 times more Vitamin C, 79.5 times more Vitamin E and 59.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Potherb Jute have similar amounts of Vitamin B5 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Boiled Potherb Jute:

• Canned All Types Kidney Beans have 11.9 times more Sodium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 14.1 times more Calcium, 4.3 times more Copper, 6.1 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 5.3 times more Potassium, 2.3 times more Selenium, 3.9 times more Zinc and 2.5 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 18.1 times more Omega 3 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 2 times more Omega 6 and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Potherb Jute have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.