Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	California Red Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	114% 3300kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	175% 127g	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	83.7% 60.7g	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	% 59.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	655% 249g	13% 5g	38g per day for Men 19-50 years
Protein	435% 244g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	5.4% 0.07mg	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	985% 3940μg	2.5% 10μg	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	50% 45mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	195% 1950mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	15.6% 0.14mg	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	1169% 94mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23% 850g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Tamarind Nectar:

• Raw California Red Kidney Beans have 176.3 times more Vitamin B1, 73 times more Vitamin B2, 29.4 times more Vitamin B3, 21.1 times more Vitamin B5, 56.7 times more Vitamin B6 and 394 times more Vitamin B9 than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Tamarind Nectar:

• Raw California Red Kidney Beans have 19.5 times more Calcium, 78.6 times more Copper, 12.5 times more Iron, 40 times more Magnesium, 50 times more Manganese, 202.5 times more Phosphorus, 55.2 times more Potassium and 127.5 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 7.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 5.8 times more Energy, 4.1 times more Carbohydrate, 49.8 times more Fiber and 270.8 times more Protein than Canned Tamarind Nectar.
• Both Raw California Red Kidney Beans as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.