Comparing Nutrients in 14 ounces Canned Kidney Beans VS Boiled Dock with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Dock with Salt	30%	23%	47%

Macro Nutrients

	Canned Kidney Beans	Boiled Dock with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.6% 2.54g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	8.95% 11.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	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	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Dock with Salt	Recommended Dietary Allowance
Vitamin A	NA	76.7% 691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	30.5% 0.4mg	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	7.94% 31.8μg	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	5.3% 4.76mg	116% 104mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Dock with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	50.3% 0.45mg	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	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	52.3% 1.2mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.37% 310g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Dock with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Dock with Salt:

• 14 ounces of Canned Kidney Beans have 3.4 times more Vitamin B1, 3.8 times more Vitamin B5 and 4.5 times more Vitamin B9 than Boiled Dock with Salt.
• While 14 oz of Boiled and Drained Dock with Salt contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 21.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dock with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dock with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Dock with Salt:

• 14 ounces of Canned Kidney Beans have 1.7 times more Phosphorus, 1.2 times more Sodium and 2.7 times more Zinc than Boiled Dock with Salt.
• While 14 oz of Boiled and Drained Dock with Salt contain 1.8 times more Iron, 3.3 times more Magnesium, 1.8 times more Manganese and 1.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dock with Salt contain similar levels of Calcium, Copper and Water per 14 ounces.
• 14 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dock with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 4.2 times more Energy, 4.9 times more Carbohydrate and 2.9 times more Protein than Boiled Dock with Salt.
• 14 ounces of Boiled Dock with Salt provide inadequate amounts of Energy