Comparing Nutrients in 14 ounces Pectin, unsweetened, dry mix VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pectin, unsweetened, dry mix	0%	1%	99%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pectin, unsweetened, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	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	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	90% 34g	159% 60.3g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Pectin, unsweetened, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.12% 0.02mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	0.99% 3.97μg	391% 1564μg	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	0% 0mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pectin, unsweetened, dry mix	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	134% 10.8mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	1.13% 7.94mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	0.82% 27.8mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pectin, unsweetened, dry mix VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Pectin, unsweetened, dry mix 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 Pectin, unsweetened, dry mix vs Red Kidney Beans:

• 14 oz of Raw Red Kidney Beans contain 76 times more Vitamin B1, 3.6 times more Vitamin B2, 422 times more Vitamin B3, 7.1 times more Vitamin B5, 39.7 times more Vitamin B6, 394 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• 14 ounces of Pectin, unsweetened, dry mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pectin, unsweetened, dry mix as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pectin, unsweetened, dry mix vs Red Kidney Beans:

• 14 ounces of Pectin, unsweetened, dry mix have 16.7 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 11.9 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 138 times more Magnesium, 15.9 times more Manganese, 203 times more Phosphorus, 194.1 times more Potassium, more Selenium and 5.9 times more Zinc than Pectin, unsweetened, dry mix.
• 14 ounces of Pectin, unsweetened, dry mix lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pectin, unsweetened, dry mix have 1.5 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 23.9 times more Omega 3, 1.8 times more Fiber and 75.1 times more Protein than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Pectin, unsweetened, dry mix provide inadequate amounts of Omega 3 and Protein
• Both Pectin, unsweetened, dry mix as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.