Comparing Nutrients in 14 ounces Frozen Nance VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Nance	Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	187% 243g	130g per day for Men 19-50 years
Sugars	45.5% 33g	11.5% 8.33g	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	26% 18.8g	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	% 14.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	159% 60.3g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	121% 1.58mg	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	7.94% 31.8μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	19% 1.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	192% 4.4mg	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	5.67% 39.7mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	101% 11mg	11mg per day for Men 19-50 years
Water	8.65% 320g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Nance VS Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Nance vs Red Kidney Beans:

• 14 ounces of Frozen Nance have 20.6 times more Vitamin C, 6 times more Vitamin E and 2.1 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 40.5 times more Vitamin B1, 11.9 times more Vitamin B2, 7.3 times more Vitamin B3, 4.3 times more Vitamin B5, 18.9 times more Vitamin B6 and 49.3 times more Vitamin B9 than Frozen Nance.
• 14 ounces of Frozen Nance have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Frozen Nance as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Frozen Nance vs Red Kidney Beans:

• 14 ounces of Frozen Nance have 6.9 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 17 times more Copper, 17.6 times more Iron, 6.9 times more Magnesium, 4.5 times more Manganese, 40.6 times more Phosphorus, 5.6 times more Potassium, 8 times more Selenium and 31 times more Zinc than Frozen Nance.
• 14 ounces of Frozen Nance lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Nance have 4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 4.6 times more Energy, 3.6 times more Carbohydrate, 2 times more Fiber and 34.1 times more Protein than Frozen Nance.
• 14 ounces of Frozen Nance provide inadequate amounts of Protein