Comparing Nutrients in 1 kilogram Boiled Potherb Jute VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Potherb Jute	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	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	56% 73g	112% 145g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	288% 2590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	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	260% 1040μg	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	367% 330mg	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	46.7% 7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	211% 2110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	393% 31.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	103% 720mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.6% 872g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potherb Jute versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute vs Canned Kidney Beans:

• 1 kilogram of Boiled Potherb Jute has 3.8 times more Vitamin B2, 2.2 times more Vitamin B3, 7.7 times more Vitamin B6, 2.9 times more Vitamin B9, 27.5 times more Vitamin C, 35 times more Vitamin E and 26.3 times more Vitamin K than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.3 times more Vitamin B1 and 1.9 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• 1 kilogram of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Potherb Jute as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute vs Canned Kidney Beans:

• 1 kilogram of Boiled Potherb Jute has 6.2 times more Calcium, 1.9 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.3 times more Potassium and 1.7 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.4 times more Manganese and 26.9 times more Sodium than Boiled and Drained Potherb Jute.
• Both Boiled Potherb Jute and Canned Kidney Beans contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled and Drained Potherb Jute as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned All Types Kidney Beans contains 2.3 times more Energy, 41 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Boiled and Drained Potherb Jute.
• 1 kilogram of Boiled Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Potherb Jute as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.