Comparing Nutrients in 14 ounces Canned Adzuki Beans sweetened VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Adzuki Beans sweetened	6%	0%	94%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Canned Adzuki Beans sweetened	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	32.4% 941kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	75.6% 98g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	76.2% 29g	38g per day for Men 19-50 years
Protein	27% 15g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Adzuki Beans sweetened	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	29.3% 0.38mg	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	106% 425μg	120% 480μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Adzuki Beans sweetened	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	131% 1.2mg	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	56% 4.5mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	99% 2.27mg	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	42% 294mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	62% 2111mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	57.7% 865mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	4.35% 161g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Adzuki Beans sweetened vs Boiled Adzuki Beans:

Both Canned Adzuki Beans sweetened and Boiled Adzuki Beans have similar amounts of vitamins per 14 oz
• Both Canned Adzuki Beans sweetened and Boiled Adzuki Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Canned Adzuki Beans sweetened as well as Boiled Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Adzuki Beans sweetened vs Boiled Adzuki Beans:

• Canned Adzuki Beans sweetened have 2.7 times more Selenium and 27.3 times more Sodium than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 1.3 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus, 4.5 times more Potassium and 1.6 times more Water than Canned Adzuki Beans sweetened.
• Both Canned Adzuki Beans sweetened and Boiled Adzuki Beans have similar amounts of Copper, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Adzuki Beans sweetened have 1.9 times more Energy and 2.2 times more Carbohydrate than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 2 times more Protein than Canned Adzuki Beans sweetened.
• Both Canned Adzuki Beans sweetened as well as Boiled Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.