Comparing Nutrients in 14 ounces Canned Kidney Beans VS Peach nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Peach nectar, canned, with added ascorbic acid	2%	9%	89%

Macro Nutrients

	Canned Kidney Beans	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.05% 0.18g	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	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	10% 7.34g	61% 44.3g	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	29.5% 21.4g	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	% 20.8g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 2.2g	g per day for Men 19-50 years
Fiber	45% 17g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	11.3% 0.15mg	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	0.99% 3.97μg	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	133% 120mg	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% 2.42mg	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	Peach nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	7.94% 0.071mg	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	3.47% 0.28mg	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	2.4% 0.056mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	5.84% 198mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.36% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Peach nectar, canned, with added ascorbic acid:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 36 times more Vitamin B9 than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 25.2 times more Vitamin C and 30.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Peach nectar, canned, with added ascorbic acid:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 7.5 times more Copper, 16.7 times more Iron, 5.4 times more Magnesium, 12 times more Manganese, 18 times more Phosphorus, 4.7 times more Potassium, 37 times more Sodium and 23 times more Zinc than Peach nectar, canned, with added ascorbic acid.
• Both Canned All Types Kidney Beans and Peach nectar, canned, with added ascorbic acid have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.7 times more Energy, 1.4 times more Omega 3, 1.2 times more Carbohydrate, 43 times more Fiber and 24.9 times more Protein than Peach nectar, canned, with added ascorbic acid.
• While Peach nectar, canned, with added ascorbic acid contains 6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Peach nectar, canned, with added ascorbic acid have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.