Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Kiwano

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Kiwano	15%	23%	62%

Macro Nutrients

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Energy	29% 840kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	58% 75.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Vitamin A	NA	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	48.5% 0.63mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	59% 53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Kiwano	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	22.2% 0.2mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	17% 0.39mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 890g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Kiwano per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Kiwano to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Kiwano:

• 1 kilogram of Canned Kidney Beans has 4.6 times more Vitamin B1, 3.4 times more Vitamin B2 and 12 times more Vitamin B9 than Kiwano.
• While 1 kg of Horned melon contains 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Kiwano provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Kiwano have insufficient amounts of Vitamin B2 and Vitamin B9

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Kiwano:

• 1 kilogram of Canned Kidney Beans has 2.6 times more Calcium, 6.8 times more Copper, 4.3 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 148 times more Sodium than Kiwano.
• While 1 kg of Horned melon contains 1.5 times more Magnesium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Kiwano contain similar levels of Iron, Zinc and Water per one kilogram.
• 1 kilogram of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.9 times more Energy, 1.9 times more Carbohydrate and 2.9 times more Protein than Kiwano.
• 1 kilogram of Kiwano provide inadequate amounts of Energy