Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Canned Kidney Beans	Dried Acorns	Recommended Dietary Allowance
Energy	29% 840kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	128% 41g	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	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	413% 537g	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	145% 81g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Acorns	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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	535% 6.95mg	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	288% 1150μg	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	0% 0mg	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	Dried Acorns	Recommended Dietary Allowance
Calcium	34% 340mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	909% 8.2mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	593% 13.6mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	21% 780g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Acorns per 1 kg

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

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

• 1 kg of Dried Acorns contains 1.3 times more Vitamin B1, 3 times more Vitamin B2, 5.9 times more Vitamin B3, 6.8 times more Vitamin B5, 9.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has more Sodium and 15.4 times more Water than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.6 times more Calcium, 6.1 times more Copper, 3 times more Magnesium, 8.1 times more Manganese, 3 times more Potassium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dried Acorns contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 6.1 times more Energy, 52.4 times more Fat, 29 times more Saturated Fat, 57.1 times more Omega 6, 3.7 times more Carbohydrate and 1.6 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6