Comparing Nutrients in 1 pound Canned Kidney Beans VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Canned Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	13% 381kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	225% 3.6g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	173% 29.4g	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	71% 92g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	22.3% 16g	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	0% 0g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	NA	945% 8505μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	810% 9.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	741% 9.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	709% 113mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	1134% 56.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	872% 11.3mg	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	648% 2590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1215% 29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	378% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	378% 2268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	510% 76.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	472% 567μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	15.4% 154mg	324% 3239mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	1260% 11.3mg	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	1276% 102mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	540% 2268mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	24652% 567mg	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	926% 6482mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	133% 4536mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	722% 397μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	773% 85mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Powder High Protein Nutritional Shake Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 lb of Powder High Protein Nutritional Shake Mix contains 18.5 times more Vitamin B1, 41.7 times more Vitamin B2, 60.8 times more Vitamin B3, 90.6 times more Vitamin B5, 33.8 times more Vitamin B6, 15.9 times more Vitamin B9, more Vitamin B12, 62.5 times more Vitamin C, more Vitamin D, 844 times more Vitamin E and 30.5 times more Vitamin K than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Canned Kidney Beans vs Powder High Protein Nutritional Shake Mix:

• 1 pound of Canned Kidney Beans has 9.4 times more Water than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 21 times more Calcium, 18.5 times more Copper, 19.2 times more Iron, 18.5 times more Magnesium, 744 times more Manganese, 15.9 times more Phosphorus, 4.2 times more Potassium, 97.2 times more Selenium, 4.1 times more Sodium and 40.8 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 lb of Powder High Protein Nutritional Shake Mix contains 4.7 times more Energy, 17.9 times more Fat, 9.7 times more Omega 3, 61.1 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Sugars and 10.3 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber