Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Energy	29% 840kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	71.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	7.45% 5.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	93% 52.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	24% 0.31mg	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	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Calcium	34% 340mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	133% 1.2mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1037% 15560mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21% 780g	20.3% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 5.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.7 times more Vitamin B3, 6 times more Vitamin B5, 2.4 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 190.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 2.4 times more Iron, 2.5 times more Magnesium, 22.5 times more Phosphorus, 5.6 times more Potassium and 11.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.5 times more Calcium and 5.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.8 times more Carbohydrate, 3.4 times more Sugars, 1.3 times more Fiber and 5.1 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.7 times more Energy, 25.5 times more Fat, 14.4 times more Saturated Fat and 11.5 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Omega 3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.