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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Bulgur	13%	3%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Bulgur	Recommended Dietary Allowance
Energy	12.7% 367kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	265% 344g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	2.57% 1.86g	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	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	149% 56.7g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	119% 1.55mg	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	26% 104μg	30.6% 122μg	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	4.03% 3.63mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Bulgur	Recommended Dietary Allowance
Calcium	13% 132mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	169% 1.5mg	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	71% 5.67mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	601% 14mg	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	68.7% 481mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.1% 41g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Vitamin K than Bulgur.
• While 1 lb of Dry Bulgur contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 10.4 times more Vitamin B3, 8 times more Vitamin B5 and 4.3 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Bulgur provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Bulgur have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 15.1 times more Sodium and 8.7 times more Water than Bulgur.
• While 1 lb of Dry Bulgur contains 2.3 times more Copper, 2 times more Iron, 5.5 times more Magnesium, 10.5 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 2.1 times more Selenium and 3.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Bulgur contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Omega 3 and 4.5 times more Sugars than Bulgur.
• While 1 lb of Dry Bulgur contains 4.2 times more Energy, 6.2 times more Omega 6, 5.1 times more Carbohydrate, 2.9 times more Fiber and 2.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 1 pound of Bulgur provide inadequate amounts of Omega 3