Comparing Nutrients in 1 pound Rowal VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 503kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	3.13% 2.27g	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	% 5g	% 0g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 8.4g	g per day for Men 19-50 years
Fiber	74% 28g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Rowal	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	125% 9.98mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	33.7% 236mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.75% 324g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Rowal has 21.5 times more Vitamin C than Canned All Types Kidney Beans.

Comparing minerals per 1 pound for Rowal vs Canned Kidney Beans:

• Raw Rowal has 7.9 times more Copper and 1.9 times more Iron than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 1.7 times more Phosphorus, 1.8 times more Potassium and 74 times more Sodium than Raw Rowal.
• Both Raw Rowal and Canned All Types Kidney Beans have similar amounts of Magnesium, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 1.3 times more Energy, 3.3 times more Fat, 1.6 times more Carbohydrate, 7.6 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Protein than Raw Rowal.
• Both Raw Rowal as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.