Comparing Nutrients in 14 ounces Canned Mango Nectar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.98% 202kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	68% 49.4g	10% 7.34g	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	30.4% 22g	0% 0g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 7.34g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	45% 17g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	22.6% 0.29mg	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	6.95% 27.8μg	35.7% 143μg	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	67% 60.3mg	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	5.56% 0.83mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	59.5% 0.54mg	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	18% 1.43mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	29% 0.67mg	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	1.13% 7.94mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Mango Nectar vs Canned Kidney Beans:

• Canned Mango Nectar has 12.7 times more Vitamin C and 10.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 38.7 times more Vitamin B1, 17 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Mango Nectar vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2 times more Calcium, 9 times more Copper, 3.3 times more Iron, 9 times more Magnesium, 6 times more Manganese, 45 times more Phosphorus, 9.9 times more Potassium, 2.3 times more Selenium, 59.2 times more Sodium and 23 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Mango Nectar has 6.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, 10.3 times more Omega 3, 14.3 times more Fiber and 47.5 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Canned Mango Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.