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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Mammy-apple	Recommended Dietary Allowance
Energy	11% 321kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	1.7% 0.54g	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	1.84% 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	38% 49.6g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	37% 20.7g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	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	14% 55.6μg	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	61.7% 55.6mg	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	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	Mammy-apple	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	38% 0.34mg	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	34.7% 2.78mg	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	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9.25% 342g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 5.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Mammy-apple.
• While 14 oz of Raw Mammy-apple contain 1.3 times more Vitamin B6 and 17.5 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 C
• 14 ounces of Mammy-apple have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Mammy-apple have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Mammy-apple:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 9.6 times more Phosphorus, 5.5 times more Potassium, 1.8 times more Selenium, 17.1 times more Sodium and 6.2 times more Zinc than Mammy-apple.
• Both Canned Red Kidney Beans with Liquids and Mammy-apple contain similar levels of Water per 14 ounces.
• 14 ounces of Mammy-apple lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Energy, more Omega 3, 1.4 times more Fiber and 10.4 times more Protein than Mammy-apple.
• Both Canned Red Kidney Beans with Liquids and Mammy-apple offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Mammy-apple provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Mammy-apple provide inadequate amounts of Omega 6 in 14 ounces.