Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Royal Red Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	45% 1306kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.57g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	31.3% 12g	38g per day for Men 19-50 years
Protein	180% 101g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	257% 2314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	24% 0.31mg	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	390% 1560μg	24% 95μg	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	20% 18mg	22% 20mg	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	NA	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	52% 520mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.67% 147μg	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	432% 34.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	98% 2.25mg	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	230% 1611mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	9.33% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Canned Mixed Vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Royal Red Kidney Beans versus 14 oz of Canned Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Royal Red Kidney Beans vs Canned Mixed Vegetables:

• 14 ounces of Royal Red Kidney Beans have 8.5 times more Vitamin B1, 5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.4 times more Vitamin B5, 5 times more Vitamin B6 and 16.4 times more Vitamin B9 than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain more Vitamin A than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Canned Mixed Vegetables provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Royal Red Kidney Beans vs Canned Mixed Vegetables:

• 14 ounces of Royal Red Kidney Beans have 4.9 times more Calcium, 13.7 times more Copper, 8.3 times more Iron, 8.6 times more Magnesium, 2 times more Manganese, 9.7 times more Phosphorus, 4.6 times more Potassium, 10.7 times more Selenium and 6.5 times more Zinc than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 16.5 times more Sodium and 7.3 times more Water than Raw Royal Red Kidney Beans.
• 14 ounces of Canned Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 6.7 times more Energy, 4.8 times more Omega 3, 6.3 times more Carbohydrate, 8.3 times more Fiber and 9.8 times more Protein than Canned Mixed Vegetables.
• 14 ounces of Canned Mixed Vegetables provide inadequate amounts of Energy
• Both Raw Royal Red Kidney Beans as well as Canned Mixed Vegetables, Solids provide inadequate amounts of Omega 6 in 14 ounces.