Comparing Nutrients in 1 pound Jams and preserves VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Energy	43.5% 1261kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	240% 312g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	303% 220g	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	13% 5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	3% 1.68g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.02% 0.16mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	12.5% 50μg	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	44.4% 40mg	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	3.63% 0.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	27.8% 2.22mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	12.3% 86mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.74% 138g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Canned Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Jams and preserves vs Canned Kidney Beans:

• 1 pound of Jams and preserves has 1.5 times more Vitamin B2 and 7.3 times more Vitamin C than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 7.3 times more Vitamin B1, 11.4 times more Vitamin B3, 6.9 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Jams and preserves.
• 1 pound of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Jams and preserves as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Jams and preserves vs Canned Kidney Beans:

• 1 pound of Jams and preserves has 2.2 times more Selenium than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 1.7 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 4.7 times more Phosphorus, 3.1 times more Potassium, 9.3 times more Sodium, 7.7 times more Zinc and 2.6 times more Water than Jams and preserves.
• 1 pound of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Jams and preserves has 3.3 times more Energy, 4.7 times more Carbohydrate and 26.2 times more Sugars than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains more Omega 3, 3.9 times more Fiber and 14.1 times more Protein than Jams and preserves.
• 1 pound of Jams and preserves provide inadequate amounts of Omega 3 and Protein
• Both Jams and preserves as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.