Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Boiled Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	43.8% 1270kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	32% 5.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	43% 56g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	65.8% 25g	38g per day for Men 19-50 years
Protein	155% 86.7g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	9.23% 0.12mg	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	325% 1300μg	0% 0μg	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	16.7% 15mg	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	2% 0.3mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	35% 350mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	251% 2.26mg	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	278% 22mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	8.7% 0.2mg	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	197% 1380mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	18% 669g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Canned Jumbo Olives:

• Boiled All Types Kidney Beans have 53.3 times more Vitamin B1, more Vitamin B2, 26.3 times more Vitamin B3, 14.7 times more Vitamin B5, 10 times more Vitamin B6, more Vitamin B9 and 6 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Vitamin A, 1.3 times more Vitamin C and 55 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Canned Jumbo Olives:

• Boiled All Types Kidney Beans have 10.5 times more Magnesium, 21.5 times more Manganese, 46 times more Phosphorus, 45 times more Potassium, 1.2 times more Selenium and 4.5 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.7 times more Calcium, 1.5 times more Iron, 735 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Ripe Jumbo Olives have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 4.1 times more Omega 3, 4.1 times more Carbohydrate, 2.6 times more Fiber and 8.9 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 13.7 times more Fat, 12.5 times more Saturated Fat and 5 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.