Comparing Nutrients in 14 ounces Pickles, cucumber, dill, reduced sodium VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pickles, cucumber, dill, reduced sodium	14%	19%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Pickles, cucumber, dill, reduced sodium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	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	7.36% 9.57g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	3% 2.2g	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	% 2.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	45% 17g	38g per day for Men 19-50 years
Protein	3.54% 2g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Pickles, cucumber, dill, reduced sodium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	7.94% 31.8μg	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	10% 9.13mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.2% 68.7μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, cucumber, dill, reduced sodium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	13% 1.03mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	9.07% 63.5mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10% 374g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickles, cucumber, dill, reduced sodium vs Canned Kidney Beans:

• Pickles, cucumber, dill, reduced sodium have 1.5 times more Vitamin B5, 1.9 times more Vitamin C and 4.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Vitamin B1, 3.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.5 times more Vitamin B9 than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Pickles, cucumber, dill, reduced sodium vs Canned Kidney Beans:

• Pickles, cucumber, dill, reduced sodium have 1.7 times more Calcium and 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Copper, 4.5 times more Iron, 3.9 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, more Selenium, 16.4 times more Sodium and 4.6 times more Zinc than Pickles, cucumber, dill, reduced sodium.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 7 times more Energy, 6 times more Carbohydrate, 1.7 times more Sugars, 4.3 times more Fiber and 10.4 times more Protein than Pickles, cucumber, dill, reduced sodium.
• Both Pickles, cucumber, dill, reduced sodium and Canned All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Pickles, cucumber, dill, reduced sodium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.