Comparing Nutrients in 5 ounces Canned Kidney Beans VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Litchis	5%	5%	90%

Macro Nutrients

	Canned Kidney Beans	Litchis	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.56% 0.095g	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	18% 23.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	29.8% 21.6g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Litchis	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11% 0.14mg	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	4.96% 20μg	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	113% 101mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Litchis	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	23.3% 0.21mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	3.4% 0.078mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3% 111g	3.13% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Litchis:

• Canned All Types Kidney Beans have 10.5 times more Vitamin B1, 2.6 times more Vitamin B9 and 10.3 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 59.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Litchis have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Litchis:

• Canned All Types Kidney Beans have 6.8 times more Calcium, 3.8 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium, 296 times more Sodium and 6.6 times more Zinc than Raw Litchis.
• Both Canned All Types Kidney Beans and Raw Litchis have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.3 times more Energy, 1.3 times more Omega 3, 3.3 times more Fiber and 6.3 times more Protein than Raw Litchis.
• While Raw Litchis contain 8.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Litchis have similar amounts of Carbohydrate per 5 oz.
• Both Canned All Types Kidney Beans as well as Raw Litchis have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.