Comparing Nutrients in 14 ounces California Red Kidney Beans VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	California Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	45% 1310kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	85.7% 62g	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	44.8% 32.5g	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	% 29.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	260% 99g	73% 27.8g	38g per day for Men 19-50 years
Protein	173% 97g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	4.58% 0.06mg	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	391% 1564μg	NA	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	20% 18mg	47.6% 43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	77.4% 774mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	23.4% 0.21mg	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	464% 37mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	29.7% 0.68mg	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	230% 1607mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.03% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Nance, canned, syrup, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Nance, canned, syrup, drained:

• 14 ounces of California Red Kidney Beans have 35.3 times more Vitamin B1, 11 times more Vitamin B2, 6.9 times more Vitamin B3 and 26.5 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 14 oz of Nance, canned, syrup, drained contain 2.4 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 14 ounces for California Red Kidney Beans vs Nance, canned, syrup, drained:

• 14 ounces of California Red Kidney Beans have 4.6 times more Calcium, 20.8 times more Copper, 25.3 times more Iron, 10 times more Magnesium, 5.8 times more Manganese, 57.9 times more Phosphorus, 7.7 times more Potassium and 42.5 times more Zinc than Nance, canned, syrup, drained.
• While 14 oz of Nance, canned, syrup, drained contain 6.4 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 3.5 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Fiber and 43.5 times more Protein than Nance, canned, syrup, drained.
• 14 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein