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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	12.7% 367kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.91% 0.15g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	11% 8.07g	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	0.25% 0.18g	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	% 0.64g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Canned Sauerkraut with Liquids	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	40% 0.48mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	45.4% 0.59mg	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	27.2% 109μg	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	74% 66.7mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	13% 132mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	29.8% 0.68mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.56% 354g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Red Kidney Beans with Liquids has 5 times more Vitamin B1, 3 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.6 times more Vitamin B6, 18.4 times more Vitamin C and 3.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 3.3 times more Zinc than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 2.6 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Sauerkraut with Liquids contain similar levels of Calcium, Iron and Water per one pound.
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.3 times more Energy, 1.5 times more Omega 3, 3.5 times more Carbohydrate, 1.5 times more Fiber and 5.7 times more Protein than Canned Sauerkraut with Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Sauerkraut with Liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in one pound.