Comparing Nutrients in 14 ounces Canned Kidney Beans VS Yautia

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yautia	6%	3%	91%

Macro Nutrients

	Canned Kidney Beans	Yautia	Recommended Dietary Allowance
Energy	11.5% 333kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1% 0.33g	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	NA	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	72% 94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	37% 20.7g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yautia	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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	16.5% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	72.4% 0.94mg	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	17% 67.5μg	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	23% 20.6mg	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	Yautia	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	113% 1.02mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	32% 0.74mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	70% 2373mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.84% 290g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.3 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Yautia .
• While Raw Yautia contains 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yautia have similar amounts of Vitamin B1 per 14 oz.
• Both Canned All Types Kidney Beans as well as Raw Yautia have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned All Types Kidney Beans have 3.8 times more Calcium, 1.8 times more Phosphorus, 1.3 times more Selenium and 14.1 times more Sodium than Raw Yautia .
• While Raw Yautia contains 1.9 times more Copper and 2.5 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yautia have similar amounts of Iron, Magnesium, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.9 times more Fiber and 3.6 times more Protein than Raw Yautia .
• While Raw Yautia contains 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yautia have similar amounts of Energy per 14 oz.
• Both Canned All Types Kidney Beans as well as Raw Yautia have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.