Comparing Nutrients in 14 ounces Canned Kidney Beans VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Canned Kidney Beans	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	11.5% 333kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.86% 0.15g	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	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	94% 68g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	37% 20.7g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	9.28% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	15.6% 0.2mg	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	2.98% 12μg	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	8.38% 7.54mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	38% 0.34mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.37% 310g	8.62% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Fruit cocktail, canned, heavy syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Fruit cocktail, canned, heavy syrup, drained:

• 14 ounces of Canned Kidney Beans have 6.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 12 times more Vitamin B9 than Fruit cocktail, canned, heavy syrup, drained.
• While 14 oz of Fruit cocktail, canned, heavy syrup, drained contain 1.6 times more Vitamin C and 30 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Fruit cocktail, canned, heavy syrup, drained provide similar amounts of Vitamin B3 and Vitamin K per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 14 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Fruit cocktail, canned, heavy syrup, drained:

• 14 ounces of Canned Kidney Beans have 4.9 times more Calcium, 1.6 times more Copper, 4 times more Iron, 5.4 times more Magnesium, 7.5 times more Phosphorus, 2.6 times more Potassium, 49.3 times more Sodium and 5.8 times more Zinc than Fruit cocktail, canned, heavy syrup, drained.
• Both Canned Kidney Beans and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Water per 14 ounces.
• 14 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 16.4 times more Omega 3, 2.5 times more Fiber and 11.1 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• While 14 oz of Fruit cocktail, canned, heavy syrup, drained contain 1.3 times more Carbohydrate and 9.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Fruit cocktail, canned, heavy syrup, drained offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 6 in 14 ounces.