Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Energy	29% 840kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	503% 488g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	144% 46g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	6265% 100g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1615% 275g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	20.7% 15g	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	4.28% 3.1g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 8.5g	g per day for Men 19-50 years
Fiber	113% 43g	105% 40g	38g per day for Men 19-50 years
Protein	93% 52.2g	564% 316g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	1063% 12.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	575% 92mg	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	462% 6mg	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	275% 1100μg	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	5.56% 5mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1778% 16mg	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	994% 79.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1667% 7000mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	3304% 76mg	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	2357% 16500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	353% 12000mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	900% 99mg	11mg per day for Men 19-50 years
Water	21% 780g	1.34% 49.6g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.4 times more Vitamin C than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 11 times more Vitamin B1, 5.6 times more Vitamin B2, 22.4 times more Vitamin B3, 8.1 times more Vitamin B6, 3.1 times more Vitamin B9, 40 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Hemp Seeds:

• Canned All Types Kidney Beans have 59.2 times more Sodium and 15.7 times more Water than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 2.1 times more Calcium, 11.9 times more Copper, 6.8 times more Iron, 25.9 times more Magnesium, 45.2 times more Manganese, 18.3 times more Phosphorus, 5.1 times more Potassium, 28.7 times more Selenium and 21.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.7 times more Carbohydrate and 1.2 times more Sugars than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 6.6 times more Energy, 81.3 times more Fat, 32.6 times more Saturated Fat, 122.2 times more Omega 3, 259 times more Omega 6 and 6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Hulled Hemp Seeds have similar amounts of Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.