Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Celeriac with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Celeriac with Salt	13%	6%	81%

Macro Nutrients

	Canned Kidney Beans	Boiled Celeriac with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	NA	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	20.6% 26.8g	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	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Celeriac with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	35.2% 0.46mg	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	3.4% 13.6μg	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	18% 16.3mg	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	Boiled Celeriac with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	21.7% 0.2mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	19% 0.44mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	90% 1347mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Celeriac with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Boiled Celeriac with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Celeriac with Salt:

• 1 pound of Canned Kidney Beans has 4.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 12 times more Vitamin B9 than Boiled Celeriac with Salt.
• While 1 lb of Boiled and Drained Celeriac with Salt contains 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Celeriac with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Boiled Celeriac with Salt have insufficient amounts of Vitamin B9
• Both Canned All Types Kidney Beans as well as Boiled and Drained Celeriac with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Celeriac with Salt:

• 1 pound of Canned Kidney Beans has 1.3 times more Calcium, 3.1 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Boiled Celeriac with Salt.
• Both Canned Kidney Beans and Boiled Celeriac with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Celeriac with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Celeriac with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 3.1 times more Energy, 2.5 times more Carbohydrate and 5.4 times more Protein than Boiled Celeriac with Salt.
• 1 pound of Boiled Celeriac with Salt provide inadequate amounts of Energy and Protein