Comparing Nutrients in 14 ounces Boiled Red Kidney Beans VS Canned Beets with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	35.7% 26g	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	1.1% 0.79g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	16.8% 0.22mg	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	129% 516μg	28.8% 115μg	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	5.3% 4.76mg	12.3% 11mg	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	0.79% 0.12mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	11% 111mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.6% 104μg	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	146% 11.7mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	71% 1.63mg	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	80.5% 564mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Beets with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans versus 14 oz of Canned Beets with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Red Kidney Beans vs Canned Beets with Liquids and Salt:

• 14 ounces of Boiled Red Kidney Beans have 16 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 42 times more Vitamin K than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 2.3 times more Vitamin C than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Red Kidney Beans vs Canned Beets with Liquids and Salt:

• 14 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 5.6 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 9.5 times more Phosphorus, 2.5 times more Potassium, 12 times more Selenium and 3.1 times more Zinc than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 71.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beets with Liquids and Salt contain similar levels of Manganese per 14 ounces.
• 14 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 4.2 times more Energy, 84 times more Omega 3, 3.2 times more Carbohydrate, 6.2 times more Fiber and 11.9 times more Protein than Canned Beets with Liquids and Salt.
• While 14 oz of Canned Beets Solids and Liquids with Salt contain 20.4 times more Sugars than Boiled Red Kidney Beans.
• 14 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Canned Beets Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 14 ounces.