Comparing Nutrients in 1 pound Canned Kidney Beans VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Canned Kidney Beans	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	13% 381kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	21% 3.56g	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	248% 322g	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	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Popovers, dry mix, unenriched	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	29.5% 4.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	14.7% 0.19mg	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	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	15.4% 154mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	87.7% 0.79mg	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	46.5% 3.7mg	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	146% 3.36mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	13.3% 454mg	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	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Popovers, dry mix, unenriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Popovers, dry mix, unenriched:

• 1 pound of Canned Kidney Beans has 2 times more Vitamin B2, 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Popovers, dry mix, unenriched.
• While 1 lb of Popovers, dry mix, unenriched contains 2.5 times more Vitamin B3, 3.5 times more Vitamin B5 and more Vitamin B12 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Popovers, dry mix, unenriched provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin B12
• Both Canned All Types Kidney Beans as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Popovers, dry mix, unenriched:

• 1 pound of Canned Kidney Beans has 1.4 times more Iron, 2.4 times more Potassium and 6.7 times more Water than Popovers, dry mix, unenriched.
• While 1 lb of Popovers, dry mix, unenriched contains 1.3 times more Copper, 4.4 times more Manganese, 3.1 times more Sodium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Popovers, dry mix, unenriched contain similar levels of Calcium, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 2.1 times more Omega 3 than Popovers, dry mix, unenriched.
• While 1 lb of Popovers, dry mix, unenriched contains 4.4 times more Energy, 7.2 times more Fat, 7 times more Saturated Fat, 7.4 times more Omega 6, 4.9 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6