Comparing Nutrients in 1 pound Canned Beets with Liquids and Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Beets with Liquids and Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	78% 102g	130g per day for Men 19-50 years
Sugars	41% 29.6g	NA	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	1.25% 0.91g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	111% 42g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Boiled California 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	36.3% 0.47mg	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	33% 132μg	84% 336μg	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	14% 12.7mg	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	3% 119μg	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	41.4% 3.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	62.7% 1.44mg	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	9.7% 68mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 414g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Beets with Liquids and Salt vs Boiled California Red Kidney Beans:

• 1 pound of Canned Beets with Liquids and Salt has 2.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 12.9 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Beets Solids and Liquids with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Beets with Liquids and Salt vs Boiled California Red Kidney Beans:

• 1 pound of Canned Beets with Liquids and Salt has 1.3 times more Manganese, 35.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.7 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 2.7 times more Magnesium, 9.1 times more Phosphorus, 2.6 times more Potassium, 12 times more Selenium and 2.5 times more Zinc than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 4.1 times more Energy, 16 times more Omega 3, 3.1 times more Carbohydrate, 7.8 times more Fiber and 12.5 times more Protein than Canned Beets Solids and Liquids with Salt.
• 1 pound of Canned Beets with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Beets Solids and Liquids with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.