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

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Beets with Liquids and Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.6% 0.44g	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	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	138% 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	33% 132μg	446% 1783μg	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	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	110% 12mg	11mg per day for Men 19-50 years
Water	11% 414g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 lb of Raw Royal Red Kidney Beans contains 39 times more Vitamin B1, 6.3 times more Vitamin B2, 13.9 times more Vitamin B3, 5.2 times more Vitamin B5, 7.2 times more Vitamin B6, 13.6 times more Vitamin B9 and 1.6 times more Vitamin C 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
• Both Canned Beets Solids and Liquids with Salt as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 pound of Canned Beets with Liquids and Salt has 11 times more Sodium and 7.7 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 7.3 times more Calcium, 23.3 times more Copper, 11.9 times more Iron, 7.7 times more Magnesium, 2.7 times more Manganese, 27.1 times more Phosphorus, 8.5 times more Potassium, 32 times more Selenium and 7.8 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 Raw Royal Red Kidney Beans contains 11 times more Energy, 76 times more Omega 3, 8.2 times more Carbohydrate, 20.8 times more Fiber and 34.7 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.