Comparing Nutrients in 14 ounces Canned Kidney Beans VS Succotash

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Succotash	19%	9%	72%

Macro Nutrients

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Energy	11.5% 333kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	9.6% 1.64g	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	60% 77.8g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	37% 20.7g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	39.7% 0.52mg	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	39.7% 159μg	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	66.6% 60mg	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	Succotash	Recommended Dietary Allowance
Calcium	13.5% 135mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	82% 0.74mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	119% 2.73mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.84% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Succotash per 14 oz

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

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

• 14 oz of Raw Succotash contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 12.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Succotash:

• 14 ounces of Canned Kidney Beans have 1.9 times more Calcium and 74 times more Sodium than Succotash.
• While 14 oz of Raw Succotash contain 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• 14 ounces of Succotash lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Succotash lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Succotash contain 3.9 times more Omega 6 and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash offer comparable quantities of Energy, Omega 3, Fiber and Protein per 14 ounces.
• 14 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6