Comparing Nutrients in 1 pound California Red Kidney Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Beets	11%	4%	85%

Macro Nutrients

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	197% 111g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	20% 0.26mg	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	34% 136μg	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	20.7% 18.6mg	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	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Calcium	88.5% 885mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	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	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	56.6% 1.3mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	58.7% 880mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Canned Beets:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 5.5 times more Vitamin B2, 13.1 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Beets, Solids.
• Both Raw California Red Kidney Beans and Canned Beets, Solids have similar amounts of Vitamin C per 1 lb.
• Both Raw California Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Canned Beets:

• Raw California Red Kidney Beans have 13 times more Calcium, 18.6 times more Copper, 5.1 times more Iron, 9.4 times more Magnesium, 3.5 times more Manganese, 23.8 times more Phosphorus, 10.1 times more Potassium, 6.4 times more Selenium and 12.1 times more Zinc than Canned Beets, Solids.
• While Canned Beets, Solids contain 17.6 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 10.6 times more Energy, 21 times more Omega 3, 8.3 times more Carbohydrate, 13.8 times more Fiber and 26.8 times more Protein than Canned Beets, Solids.
• Both Raw California Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.