Comparing Nutrients in 14 ounces California Red Kidney Beans VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	California Red Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	45% 1310kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	26% 9.92g	38g per day for Men 19-50 years
Protein	173% 97g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	3.66% 0.048mg	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	0% 0μg	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	20% 18mg	6.6% 5.95mg	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	NA	43.7% 6.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	77.4% 774mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	100% 0.9mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	3.45% 0.079mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.05% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Canned Jumbo Olives:

• Raw California Red Kidney Beans have 176.3 times more Vitamin B1, more Vitamin B2, 93.6 times more Vitamin B3, 52 times more Vitamin B5, 33.1 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin C than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Canned Jumbo Olives:

• Raw California Red Kidney Beans have 2.1 times more Calcium, 4.9 times more Copper, 2.8 times more Iron, 40 times more Magnesium, 50 times more Manganese, 135 times more Phosphorus, 165.6 times more Potassium, 3.6 times more Selenium and 11.6 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 66.8 times more Sodium and 7.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 4.1 times more Energy, 2 times more Omega 3, 10.7 times more Carbohydrate, 10 times more Fiber and 25.1 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 27.5 times more Fat, 25.3 times more Saturated Fat and 10.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.