Comparing Nutrients in 1 pound Canned Beets VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Beets	Red Kidney Beans	Recommended Dietary Allowance
Energy	4.85% 141kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	214% 278g	130g per day for Men 19-50 years
Sugars	34.5% 25g	13% 9.53g	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	21.5% 8.16g	181% 69g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	139% 1.8mg	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	34% 136μg	447% 1787μg	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	20.7% 18.6mg	22.7% 20.4mg	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	0.91% 0.14mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	0.25% 9.98μg	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	103% 8.26mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	219% 5.04mg	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	11% 77mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	58.7% 880mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 413g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets VS Red Kidney Beans per 1 lb

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

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

• 1 lb of Raw Red Kidney Beans contains 60.8 times more Vitamin B1, 5.4 times more Vitamin B2, 13.4 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6, 13.1 times more Vitamin B9 and 28 times more Vitamin K than Canned Beets, Solids.
• Both Canned Beets and Red Kidney Beans provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Beets have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Canned Beets, Solids as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Beets has 16.2 times more Sodium and 7.7 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.5 times more Calcium, 11.8 times more Copper, 3.7 times more Iron, 8.1 times more Magnesium, 3.9 times more Manganese, 23.9 times more Phosphorus, 9.2 times more Potassium, 6.4 times more Selenium and 13.3 times more Zinc than Canned Beets, Solids.
• 1 pound of Canned Beets lack sufficient amounts of Calcium, Selenium and Zinc
• Both Canned Beets, Solids as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beets has 2.6 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 10.9 times more Energy, 89.5 times more Omega 3, 8.5 times more Carbohydrate, 8.4 times more Fiber and 24.8 times more Protein than Canned Beets, Solids.
• 1 pound of Canned Beets provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Beets, Solids as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.