Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	17% 492kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	31.5% 23g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	97% 37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	3.05% 0.04mg	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	73.4% 294μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	93% 83.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	26% 262mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	7.5% 0.067mg	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	148% 12mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	10% 0.23mg	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	77.7% 544mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	7.18% 266g	8.96% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Guava Nectar with Vitamin C per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Canned Guava Nectar with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Boiled California Red Kidney Beans have 43 times more Vitamin B1, 20.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 10.4 times more Vitamin B6 and 24.7 times more Vitamin B9 than Canned Guava Nectar with Vitamin C.
• While 14 oz of Canned Guava Nectar with Vitamin C contain 17.6 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Canned Guava Nectar with Vitamin C:

• 14 ounces of Boiled California Red Kidney Beans have 8.3 times more Calcium, 17 times more Copper, 7.8 times more Iron, 24 times more Magnesium, 5.5 times more Manganese, 68.5 times more Phosphorus, 10.7 times more Potassium and 28.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• 14 ounces of Canned Guava Nectar with Vitamin C lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2 times more Energy, 1.4 times more Carbohydrate, 9.3 times more Fiber and 101.4 times more Protein than Canned Guava Nectar with Vitamin C.
• 14 ounces of Canned Guava Nectar with Vitamin C provide inadequate amounts of Protein