Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	12.7% 367kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	2.5% 0.43g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.26% 4.54g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	13% 132mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	129% 1.16mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	24.3% 0.56mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Potherb Jute per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Boiled Potherb Jute 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 Boiled Potherb Jute:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.8 times more Vitamin B5 than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains more Vitamin A, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 7.1 times more Vitamin B6, 4.5 times more Vitamin B9, 41.3 times more Vitamin C, 35 times more Vitamin E and 26.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Potherb Jute provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Boiled Potherb Jute:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.4 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium and 23.3 times more Sodium than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 7.3 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.1 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Potherb Jute contain similar levels of Water per one pound.
• 1 pound of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Energy, 25.5 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Boiled Potherb Jute.
• 1 pound of Boiled Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in one pound.