Comparing Nutrients in 1 kilogram Canned Shellie Beans with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	112% 145g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	113% 43g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	57% 0.74mg	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	45% 180μg	90% 360μg	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	34.4% 31mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	150% 1.35mg	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	124% 9.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	73% 1.68mg	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	43% 300mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Shellie Beans with Liquids vs Canned Kidney Beans:

• Canned Shellie Beans Solids and Liquids have 2.6 times more Vitamin C and 2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Canned Shellie Beans Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Shellie Beans with Liquids vs Canned Kidney Beans:

• Canned Shellie Beans Solids and Liquids have 2.3 times more Manganese and 2.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Copper, 1.8 times more Magnesium, 3 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Calcium, Iron, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 2.8 times more Energy, 2.3 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Canned Shellie Beans Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.