Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	11% 321kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	10% 13g	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	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	245% 3.2mg	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	23% 91μg	127% 508μg	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	3.53% 3.18mg	388% 349mg	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 Red Kidney Beans with Liquids	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	11.5% 115mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	88.6% 0.8mg	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	62% 4.96mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	92% 2.13mg	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	60% 421mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Balsam-pear , Leafy Tips per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Balsam-pear , Leafy Tips:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B5 than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain more Vitamin A, 1.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2.2 times more Vitamin B3, 10 times more Vitamin B6, 5.6 times more Vitamin B9 and 110 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Balsam-pear , Leafy Tips:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Selenium, 23.3 times more Sodium and 2.1 times more Zinc than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.9 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 2.3 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Balsam-pear , Leafy Tips contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.7 times more Energy and 4.5 times more Carbohydrate than Balsam-pear , Leafy Tips.
• Both Canned Red Kidney Beans with Liquids and Balsam-pear , Leafy Tips offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy