Comparing Nutrients in 1 kilogram Tart, breakfast, low fat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tart, breakfast, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	128% 3720kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	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	591% 768g	112% 145g	130g per day for Men 19-50 years
Sugars	67% 48.7g	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	39.5% 15g	113% 43g	38g per day for Men 19-50 years
Protein	71.3% 40g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	317% 2850μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	250% 1000μg	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	42.2% 38mg	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	35.3% 5.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	428% 34.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	133% 930mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.25% 120g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tart, breakfast, low fat vs Canned Kidney Beans:

• Tart, breakfast, low fat has 2.5 times more Vitamin B1, 10.8 times more Vitamin B2, 9.2 times more Vitamin B3, 5.1 times more Vitamin B6, 2.8 times more Vitamin B9, 3.2 times more Vitamin C and 26.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.3 times more Vitamin K than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tart, breakfast, low fat vs Canned Kidney Beans:

• Tart, breakfast, low fat has 1.3 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 14.3 times more Selenium and 1.2 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 3.6 times more Potassium, 1.6 times more Zinc and 6.5 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Canned All Types Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tart, breakfast, low fat has 4.4 times more Energy, 10 times more Fat, 9.9 times more Saturated Fat, 8.1 times more Omega 6, 5.3 times more Carbohydrate and 2.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Omega 3, 2.9 times more Fiber and 1.3 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.