Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Canned Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Energy	29% 840kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	544% 707g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	912% 661g	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	121% 46g	38g per day for Men 19-50 years
Protein	93% 52.2g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Litchis	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	69.2% 0.9mg	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	30% 120μg	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	2033% 1830mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Litchis	Recommended Dietary Allowance
Calcium	34% 340mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	701% 6.3mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	102% 2.34mg	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	259% 1810mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21% 780g	6.03% 223g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 3 times more Vitamin B9 and 2.6 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 11.2 times more Vitamin B2, 7.5 times more Vitamin B3, 152.5 times more Vitamin C and 15.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Litchis have similar amounts of Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dried Litchis:

• Canned All Types Kidney Beans have 98.7 times more Sodium, 1.6 times more Zinc and 3.5 times more Water than Dried Litchis.
• While Dried Litchis contain 4.7 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 4.7 times more Potassium and 1.4 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Litchis have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.4 times more Protein than Dried Litchis.
• While Dried Litchis contain 3.3 times more Energy, 2 times more Fat, 2.2 times more Omega 3, 1.7 times more Omega 6, 4.9 times more Carbohydrate and 35.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Litchis have similar amounts of Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.