Comparing Nutrients in 14 ounces Canned Kidney Beans VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	11.5% 333kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	229% 298g	130g per day for Men 19-50 years
Sugars	10% 7.34g	364% 264g	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	175% 127g	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	% 134g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 2.1g	g per day for Men 19-50 years
Fiber	45% 17g	70% 26.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	76% 0.99mg	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	35.7% 143μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	13.5% 135mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	160% 1.44mg	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	58% 4.64mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	51% 1.17mg	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	51% 357mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	8.37% 310g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Medjool Dates per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Medjool Dates:

• 14 ounces of Canned Kidney Beans have 2.3 times more Vitamin B1, 2.4 times more Vitamin B9 and 1.5 times more Vitamin K than Medjool Dates.
• While 14 oz of Medjool Dates contain 3.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates provide similar amounts of Vitamin B2 per 14 ounces.
• Both Canned All Types Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Medjool Dates:

• 14 ounces of Canned Kidney Beans have 1.3 times more Iron, 1.5 times more Phosphorus, 296 times more Sodium and 3.7 times more Water than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.9 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 2.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.9 times more Protein than Medjool Dates.
• While 14 oz of Medjool Dates contain 3.3 times more Energy, 5.2 times more Carbohydrate, 35.9 times more Sugars, more Fructose and 1.6 times more Fiber than Canned All Types Kidney Beans.