Comparing Nutrients in 1 pound Boiled Beets VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Beets	14%	3%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Beets	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.9% 200kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	50% 36g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Beets	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	26% 0.34mg	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	91% 363μg	41% 163μg	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	18% 16.3mg	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	1.2% 0.18mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beets	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	68% 0.61mg	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	44.8% 3.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	33% 0.76mg	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	24.6% 172mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.57% 354g	3700g per day for Men 19-50 years

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

• Boiled and Drained Beets have 2.2 times more Vitamin B9 and 3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 20.5 times more Vitamin K than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Beets as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled and Drained Beets have 1.9 times more Manganese and 1.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 2.4 times more Phosphorus, 1.3 times more Selenium, 3.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Beets.
• Both Boiled and Drained Beets and Canned All Types Kidney Beans have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Beets have 4.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Energy, 16.4 times more Omega 3, 1.5 times more Carbohydrate, 2.2 times more Fiber and 3.1 times more Protein than Boiled and Drained Beets.
• Both Boiled and Drained Beets as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.