Comparing Nutrients in 1 kilogram Canned Red Kidney Beans Rinsed VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Dried Beechnuts	Recommended Dietary Allowance
Energy	41.7% 1210kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	179% 57g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	NA	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	158% 60g	NA	38g per day for Men 19-50 years
Protein	145% 81g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	526% 6.84mg	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	57.5% 230μg	283% 1130μg	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	2.22% 2mg	172% 155mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Dried Beechnuts	Recommended Dietary Allowance
Calcium	58% 580mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	744% 6.7mg	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	188% 15mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	583% 13.4mg	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	169% 1180mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	139% 2080mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	18.6% 689g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans Rinsed vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 5.1 times more Vitamin B1, 24.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.1 times more Vitamin B6, 4.9 times more Vitamin B9 and 77.5 times more Vitamin C than Canned Red Kidney Beans, Rinsed Solids.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Rinsed Solids as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans Rinsed vs Dried Beechnuts:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 58 times more Calcium, more Magnesium, more Phosphorus, 5.5 times more Sodium and 2.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.4 times more Copper, 1.6 times more Iron, 3.5 times more Manganese and 4.1 times more Potassium than Canned Red Kidney Beans, Rinsed Solids.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 1.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.8 times more Energy, 53.8 times more Fat, 17.4 times more Saturated Fat, 12.9 times more Omega 3, 84.7 times more Omega 6 and 1.6 times more Carbohydrate than Canned Red Kidney Beans, Rinsed Solids.
• 1 kilogram of Canned Red Kidney Beans Rinsed provide inadequate amounts of Omega 6