Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	4.1% 119kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.93% 2.85g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	NA	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	13% 0.17mg	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	12.8% 51μg	17.7% 71μg	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	1.9% 1.7mg	37.6% 34mg	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	0.19% 0.028mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	169% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	21% 0.19mg	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	20.7% 1.66mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	22% 0.5mg	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	18.2% 128mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3% 111g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Garland Chrysanthemum per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Boiled Garland Chrysanthemum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Garland Chrysanthemum:

• 5 ounces of Canned Kidney Beans have 5.5 times more Vitamin B1 and 3.3 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 5 oz of Boiled and Drained Garland Chrysanthemum contain 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 19.9 times more Vitamin C, 125 times more Vitamin E and 34.8 times more Vitamin K than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Garland Chrysanthemum:

• 5 ounces of Canned Kidney Beans have 1.5 times more Magnesium, 2.1 times more Phosphorus, 5.6 times more Sodium and 2.3 times more Zinc than Boiled Garland Chrysanthemum.
• While 5 oz of Boiled and Drained Garland Chrysanthemum contain 2 times more Calcium, 3.2 times more Iron, 2.1 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Garland Chrysanthemum contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 4.2 times more Energy, 13.7 times more Omega 3, 3.4 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Boiled Garland Chrysanthemum.
• Both Canned Kidney Beans and Boiled Garland Chrysanthemum offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Garland Chrysanthemum provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Omega 6 in five ounces.