Comparing Nutrients in 1 kilogram Canned Pickled Beets with Liquids VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Pickled Beets with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	175% 228g	130g per day for Men 19-50 years
Sugars	152% 111g	4.4% 3.2g	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	21% 8g	195% 74g	38g per day for Men 19-50 years
Protein	14.3% 8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	92% 1.2mg	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	67.5% 270μg	325% 1300μg	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	25.6% 23mg	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	4% 0.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	269% 2.42mg	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	51.3% 4.1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	207% 4.77mg	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	24.3% 170mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	99% 1490mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	22% 819g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pickled Beets with Liquids VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pickled Beets with Liquids versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Pickled Beets with Liquids vs Boiled Red Kidney Beans:

• 1 kilogram of Canned Pickled Beets with Liquids has 1.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 16 times more Vitamin B1, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 28 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets with Liquids and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Pickled Beets Solids and Liquids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Pickled Beets with Liquids vs Boiled Red Kidney Beans:

• 1 kilogram of Canned Pickled Beets with Liquids has 74.5 times more Sodium and 1.2 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Calcium, 2.1 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 8.4 times more Phosphorus, 3.5 times more Potassium and 4.1 times more Zinc than Canned Pickled Beets Solids and Liquids.
• 1 kilogram of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pickled Beets with Liquids has 34.5 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Energy, 84 times more Omega 3, 1.4 times more Carbohydrate, 9.3 times more Fiber and 10.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• 1 kilogram of Canned Pickled Beets with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Pickled Beets Solids and Liquids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.