Comparing Nutrients in 1 pound Balsamic Vinegar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Balsamic Vinegar	3%	0%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Balsamic Vinegar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	59.4% 77.2g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	94% 68g	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	46% 33.5g	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	% 34.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 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	3.97% 2.22g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Balsamic Vinegar	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	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	0% 0mg	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

	Balsamic Vinegar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	41% 3.27mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	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	15% 508mg	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	6.96% 104mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.37% 347g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain more Vitamin C than Balsamic Vinegar.

Comparing minerals per 1 pound for Balsamic Vinegar vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.3 times more Calcium, 5.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus, 2.1 times more Potassium, 12.9 times more Sodium and 5.8 times more Zinc than Balsamic Vinegar.
• Both Balsamic Vinegar and Canned All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Balsamic Vinegar has 8.1 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.7 times more Protein than Balsamic Vinegar.
• Both Balsamic Vinegar and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Balsamic Vinegar as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.