Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Low Salt Ketchup	Recommended Dietary Allowance
Energy	17.4% 504kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	83.7% 109g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	116% 84.4g	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	NA	47.7% 34.6g	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	NA	% 40.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	67% 25.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	48.2% 0.63mg	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	129% 516μg	8.93% 35.7μg	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	18% 16.3mg	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	0.79% 0.12mg	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	37.5% 0.34mg	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	110% 8.8mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	14.5% 0.33mg	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	78.2% 548mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Low Salt Ketchup:

• Boiled All Types Kidney Beans have 14.5 times more Vitamin B1, 4.7 times more Vitamin B5, 14.4 times more Vitamin B9 and 2.8 times more Vitamin K than Low sodium Ketchup.
• While Low sodium Ketchup contains more Vitamin A, 2.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 3.4 times more Vitamin C and 48.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Low Salt Ketchup:

• Boiled All Types Kidney Beans have 2.3 times more Calcium, 2.5 times more Copper, 6.3 times more Iron, 3.2 times more Magnesium, 5.1 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium and 5.9 times more Zinc than Low sodium Ketchup.
• While Low sodium Ketchup contains 20 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Low sodium Ketchup have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.3 times more Energy, 170 times more Omega 3, 21.3 times more Fiber and 8.3 times more Protein than Low sodium Ketchup.
• While Low sodium Ketchup contains 66.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Low sodium Ketchup have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Low sodium Ketchup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.