Comparing Nutrients in 1 pound California Red Kidney Beans VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	3.94% 2.86g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	297% 113g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	197% 111g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	17% 0.22mg	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	447% 1787μg	20.4% 81.6μg	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	22.7% 20.4mg	15.6% 14mg	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	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	88.5% 885mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	40.3% 0.36mg	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	530% 42.4mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	75.3% 1.73mg	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	262% 1837mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Shellie Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Canned Shellie Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Canned Shellie Beans with Liquids:

• 1 pound of California Red Kidney Beans has 16.5 times more Vitamin B1, 4.1 times more Vitamin B2, 10 times more Vitamin B3, 5.9 times more Vitamin B5, 8.1 times more Vitamin B6, 21.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Shellie Beans with Liquids.
• 1 pound of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Canned Shellie Beans with Liquids:

• 1 pound of California Red Kidney Beans has 6.7 times more Calcium, 13.8 times more Copper, 9.4 times more Iron, 10.7 times more Magnesium, 2.6 times more Manganese, 13.5 times more Phosphorus, 13.7 times more Potassium, 1.5 times more Selenium and 9.4 times more Zinc than Canned Shellie Beans with Liquids.
• While 1 lb of Canned Shellie Beans Solids and Liquids contains 30.4 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 11 times more Energy, 9.7 times more Carbohydrate, 7.3 times more Fiber and 13.8 times more Protein than Canned Shellie Beans with Liquids.
• Both California Red Kidney Beans and Canned Shellie Beans with Liquids offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.