Comparing Nutrients in 1 pound Canned Kidney Beans VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	13% 381kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	0.48% 0.082g	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	63.4% 82.5g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Harvard Beets with Liquids	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19% 0.25mg	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	33% 132μg	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	12% 11mg	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	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	49% 0.44mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	47.5% 1.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Canned Harvard Beets with Liquids:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Canned All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Canned Harvard Beets with Liquids:

• Canned All Types Kidney Beans have 3.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 5.3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 2 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 41 times more Omega 3, 1.7 times more Fiber and 6.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Energy per 1 lb.
• Both Canned All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.