Comparing Nutrients in 14 ounces Canned Beets VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	30% 22g	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	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	19% 7.14g	97% 37g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	31.8% 0.41mg	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	29.8% 119μg	73.4% 294μg	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	18% 16.3mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 104μg	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	90% 7.22mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	55% 1.26mg	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	9.64% 67.5mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.76% 361g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Beets vs Boiled California Red Kidney Beans:

• Canned Beets, Solids have 3.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 12.9 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Beets vs Boiled California Red Kidney Beans:

• Canned Beets, Solids have 48.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 8.1 times more Phosphorus, 2.8 times more Potassium, 2.4 times more Selenium and 4.1 times more Zinc than Canned Beets, Solids.
• Both Canned Beets, Solids and Boiled California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 4 times more Energy, 8 times more Omega 3, 3.1 times more Carbohydrate, 5.2 times more Fiber and 10 times more Protein than Canned Beets, Solids.
• Both Canned Beets, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.