Comparing Nutrients in 14 ounces Canned Kidney Beans VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Canned Kidney Beans	Dried Acorns	Recommended Dietary Allowance
Energy	11.5% 333kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	50.7% 16.2g	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	141% 24g	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	164% 213g	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	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Acorns	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	212% 2.76mg	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	114% 456μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Acorns	Recommended Dietary Allowance
Calcium	13.5% 135mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	361% 3.25mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	235% 5.4mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	82.8% 2814mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Dried Acorns:

• 14 oz of Dried Acorns contain 1.3 times more Vitamin B1, 3 times more Vitamin B2, 5.9 times more Vitamin B3, 6.8 times more Vitamin B5, 9.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Dried Acorns:

• 14 ounces of Canned Kidney Beans have more Sodium and 15.4 times more Water than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.6 times more Calcium, 6.1 times more Copper, 3 times more Magnesium, 8.1 times more Manganese, 3 times more Potassium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dried Acorns contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Acorns contain 6.1 times more Energy, 52.4 times more Fat, 29 times more Saturated Fat, 57.1 times more Omega 6, 3.7 times more Carbohydrate and 1.6 times more Protein than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6