Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Canned Kidney Beans	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	29% 840kcal	149% 4330kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	247% 240g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	270% 86.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	181% 30.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	405% 527g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	552% 400g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	65.8% 25g	38g per day for Men 19-50 years
Protein	93% 52.2g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	36% 0.47mg	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	90% 360μg	5% 20μg	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	13.3% 12mg	2.22% 2mg	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	1.33% 0.2mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	139% 1.25mg	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	146% 11.7mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	293% 6.73mg	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	129% 900mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	107% 1600mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 780g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Frostings, coconut-nut, ready-to-eat:

• Canned All Types Kidney Beans have 3.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6, 18 times more Vitamin B9 and 6 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 54.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frostings, coconut-nut, ready-to-eat have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Canned All Types Kidney Beans as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Frostings, coconut-nut, ready-to-eat:

• Canned All Types Kidney Beans have 2.6 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Sodium and 3.7 times more Water than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 4 times more Manganese and 2.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frostings, coconut-nut, ready-to-eat have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.7 times more Fiber and 3.5 times more Protein than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 5.2 times more Energy, 40 times more Fat, 61.2 times more Saturated Fat, 1.6 times more Omega 3, 29 times more Omega 6, 3.6 times more Carbohydrate and 21.6 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.