Comparing Nutrients in 1 pound Canned Kidney Beans VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	13% 381kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.7% 0.68g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	262% 340g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	416% 302g	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	200% 145g	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	% 153g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 2.4g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	80% 30.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	87% 1.13mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	15.4% 154mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	182% 1.64mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	58.4% 1.34mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Medjool Dates per 1 lb

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

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

• 1 pound of Canned Kidney Beans has 2.3 times more Vitamin B1, 2.4 times more Vitamin B9 and 1.5 times more Vitamin K than Medjool Dates.
• While 1 lb of Medjool Dates contains 3.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates provide similar amounts of Vitamin B2 per one pound.
• Both Canned All Types Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Medjool Dates:

• 1 pound of Canned Kidney Beans has 1.3 times more Iron, 1.5 times more Phosphorus, 296 times more Sodium and 3.7 times more Water than Medjool Dates.
• While 1 lb of Medjool Dates contains 1.9 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 2.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.9 times more Protein than Medjool Dates.
• While 1 lb of Medjool Dates contains 3.3 times more Energy, 5.2 times more Carbohydrate, 35.9 times more Sugars, more Fructose and 1.6 times more Fiber than Canned All Types Kidney Beans.