Comparing Nutrients in 1 pound Canned Kidney Beans VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Arrowroot	23%	2%	75%

Macro Nutrients

	Canned Kidney Beans	Arrowroot	Recommended Dietary Allowance
Energy	13% 381kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Arrowroot	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	93% 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	41% 163μg	383% 1533μg	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	6.05% 5.44mg	9.58% 8.6mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Arrowroot	Recommended Dietary Allowance
Calcium	15.4% 154mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	61% 0.55mg	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	66.3% 5.3mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	34.3% 0.79mg	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	58.3% 408mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Arrowroot:

• Raw Arrowroot contains 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6, 9.4 times more Vitamin B9 and 1.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Arrowroot have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Canned All Types Kidney Beans as well as Raw Arrowroot have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Arrowroot:

• Canned All Types Kidney Beans have 5.7 times more Calcium, 1.3 times more Selenium and 11.4 times more Sodium than Raw Arrowroot.
• While Raw Arrowroot contains 1.9 times more Iron, 1.9 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Arrowroot have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 1.3 times more Energy, 4.6 times more Omega 3, 3.3 times more Fiber and 1.2 times more Protein than Raw Arrowroot.
• Both Canned All Types Kidney Beans and Raw Arrowroot have similar amounts of Carbohydrate per 1 lb.
• Both Canned All Types Kidney Beans as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.