Comparing Nutrients in 1 pound Okara VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	12% 345kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.7% 55.5g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	51.3% 19.5g	38g per day for Men 19-50 years
Protein	28.5% 16g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	28% 0.36mg	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	29.5% 118μg	26% 104μg	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	0% 0mg	4.03% 3.63mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	36.3% 363mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	74% 0.67mg	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	73.7% 5.9mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	57.4% 1.3mg	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	39% 272mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10% 370g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Canned Red Kidney Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Okara vs Canned Red Kidney Beans with Liquids:

• 1 pound of Okara has 1.4 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.3 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Okara.
• Both Okara and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Okara vs Canned Red Kidney Beans with Liquids:

• 1 pound of Okara has 2.8 times more Calcium, 1.4 times more Copper, 1.4 times more Manganese and 9.6 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Phosphorus and 28.4 times more Sodium than Okara.
• Both Okara and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 1.7 times more Omega 3 and 8 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Protein than Okara.
• Both Okara and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6