Comparing Nutrients in 5 ounces Canned Kidney Beans VS Natto

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Natto	34%	44%	22%

Macro Nutrients

	Canned Kidney Beans	Natto	Recommended Dietary Allowance
Energy	4.1% 119kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	45.7% 7.76g	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	14% 18g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	9.56% 6.93g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Natto	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	14% 0.18mg	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	2.83% 11.3μg	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	20.5% 18.4mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Natto	Recommended Dietary Allowance
Calcium	4.8% 48mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	105% 0.95mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	94% 2.17mg	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	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	3% 111g	2.1% 78g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin B3 and 4.5 times more Vitamin B9 than Natto.
• While Natto contains 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6, 10.8 times more Vitamin C and 5.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Natto have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Canned All Types Kidney Beans have 42.3 times more Sodium and 1.4 times more Water than Natto.
• While Natto contains 6.4 times more Calcium, 4.9 times more Copper, 7.4 times more Iron, 4.3 times more Magnesium, 9.1 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium, 9.8 times more Selenium and 6.6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Natto contains 2.5 times more Energy, 18.3 times more Fat, 11.3 times more Saturated Fat, 9 times more Omega 3, 51.7 times more Omega 6, 2.6 times more Sugars, 1.3 times more Fiber and 3.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Natto have similar amounts of Carbohydrate per 5 oz.
• Both Canned All Types Kidney Beans as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.