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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	11% 321kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.82% 0.31g	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	13% 17g	130g per day for Men 19-50 years
Sugars	10% 7.34g	10.7% 7.74g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	37% 20.7g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	12.5% 0.16mg	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	50.6% 202μg	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	146% 131mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	14.6% 0.13mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	8.36% 309g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Boiled Balsam-pear , Pods 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 Boiled Balsam-pear , Pods:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled Balsam-pear , Pods.
• While 14 oz of Boiled and Drained Balsam-pear , Pods contain 1.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 41.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Balsam-pear , Pods provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Calcium, 4.5 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 2.9 times more Phosphorus, 5.5 times more Selenium and 42.7 times more Sodium than Boiled Balsam-pear , Pods.
• Both Canned Red Kidney Beans with Liquids and Boiled Balsam-pear , Pods contain similar levels of Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 4.3 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 2.2 times more Fiber and 6.2 times more Protein than Boiled Balsam-pear , Pods.
• Both Canned Red Kidney Beans with Liquids and Boiled Balsam-pear , Pods offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Omega 6 in 14 ounces.