Comparing Nutrients in 14 ounces Radishes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Radishes	16%	5%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Radishes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	10.4% 13.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	3.9% 2.8g	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	% 4.17g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 7.34g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Radishes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	25% 99μg	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	65.3% 58.7mg	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% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radishes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.6% 24μg	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	17% 1.35mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	11.3% 79.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.37% 310g	3700g per day for Men 19-50 years

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

• Raw Radishes have 12.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Radishes.
• Both Raw Radishes and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Radishes 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 Radishes vs Canned Kidney Beans:

• Raw Radishes have 1.2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 1.5 times more Selenium, 7.6 times more Sodium and 1.6 times more Zinc than Raw Radishes.
• Both Raw Radishes and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans contain 5.3 times more Energy, 2.6 times more Omega 3, 4.3 times more Carbohydrate, 2.7 times more Fiber and 7.7 times more Protein than Raw Radishes.
• Both Raw Radishes and Canned All Types Kidney Beans have similar amounts of Sugars per 14 oz.
• Both Raw Radishes as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.