Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Poi

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Poi	1%	1%	98%

Macro Nutrients

	Canned Kidney Beans	Poi	Recommended Dietary Allowance
Energy	29% 840kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	209% 272g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	5.38% 3.9g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	93% 52.2g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Poi	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	210% 2.73mg	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	52.5% 210μg	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	44.4% 40mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Poi	Recommended Dietary Allowance
Calcium	34% 340mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	184% 1.66mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	161% 3.7mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	21% 780g	19.4% 716g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Poi per 1 kg

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

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

• 1 kilogram of Canned Kidney Beans has 1.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 4.1 times more Vitamin K than Poi.
• While 1 kg of Poi contains 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin C and 115 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Poi provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Poi have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 2.1 times more Calcium, 1.3 times more Iron, 2.3 times more Phosphorus, 1.3 times more Potassium, 24.7 times more Sodium and 2.1 times more Zinc than Poi.
• While 1 kg of Poi contains 2.2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Poi contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Poi lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Poi lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 4.6 times more Omega 3, 4.7 times more Sugars, 10.8 times more Fiber and 13.7 times more Protein than Poi.
• While 1 kg of Poi contains 1.3 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• 1 kilogram of Poi provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Poi provide inadequate amounts of Omega 6 in one kilogram.