Comparing Nutrients in 14 ounces Canned Kidney Beans VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	11.5% 333kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	12.7% 2.16g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	10% 7.34g	0% 0g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	37% 20.7g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	NA	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	3.66% 0.048mg	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	0% 0μg	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	6.6% 5.95mg	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	43.7% 6.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	13.5% 135mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	100% 0.9mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	3.45% 0.079mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	1.05% 35.7mg	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	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.05% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Canned Jumbo Olives:

• Canned All Types Kidney Beans have 38.7 times more Vitamin B1, more Vitamin B2, 18.7 times more Vitamin B3, 9.2 times more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin B9 and 2.9 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.3 times more Vitamin C and 82.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Canned Jumbo Olives:

• Canned All Types Kidney Beans have 6.8 times more Magnesium, 8.4 times more Manganese, 30 times more Phosphorus, 26.3 times more Potassium and 2.1 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.8 times more Calcium, 1.7 times more Copper, 2.8 times more Iron and 2.5 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Ripe Jumbo Olives have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2 times more Omega 3, 2.6 times more Carbohydrate, more Sugars, 1.7 times more Fiber and 5.4 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 11.5 times more Fat, 6.4 times more Saturated Fat and 5.1 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Ripe Jumbo Olives have similar amounts of Energy per 14 oz.
• Both Canned All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.