Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Canned Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	29% 840kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	24% 31g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	22% 16g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	93% 52.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	NA	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	192% 2.5mg	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	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	85.4% 1.1mg	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	22.5% 90μg	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	911% 820mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	34% 340mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	140% 1.26mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	146% 3.36mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	54% 1840mg	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	12% 180mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 929g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Pokeberry Shoots:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 3.5 times more Vitamin B5 and 4 times more Vitamin B9 than Boiled and Drained Pokeberry Shoots.
• While Boiled and Drained Pokeberry Shoots contain 4.9 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, 68.3 times more Vitamin C, 42.5 times more Vitamin E and 26.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Pokeberry Shoots:

• Canned All Types Kidney Beans have 1.9 times more Magnesium, 2.7 times more Phosphorus, 1.3 times more Potassium, 16.4 times more Sodium and 2.4 times more Zinc than Boiled and Drained Pokeberry Shoots.
• While Boiled and Drained Pokeberry Shoots contain 1.6 times more Calcium and 2 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Pokeberry Shoots have similar amounts of Copper, Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.2 times more Energy, 9.1 times more Omega 3, 4.7 times more Carbohydrate, 2.9 times more Fiber and 2.3 times more Protein than Boiled and Drained Pokeberry Shoots.
• Both Canned All Types Kidney Beans and Boiled and Drained Pokeberry Shoots have similar amounts of Sugars per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.