Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 321kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	10% 7.34g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.36% 309g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Red Kidney Beans 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 Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 5.7 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3, 6 times more Vitamin B5, 5 times more Vitamin B6, 17.1 times more Vitamin B9, 5.6 times more Vitamin C and 1.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 14 ounces of Canned Red Kidney Beans with Liquids have 21.3 times more Sodium and 6.6 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.9 times more Calcium, 4.8 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 5.2 times more Potassium, 2.9 times more Selenium and 4.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 4.2 times more Energy, 7 times more Omega 3, 4.1 times more Carbohydrate, 3.5 times more Fiber and 4.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Red Kidney Beans offer comparable quantities of Sugars per 14 ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.