Comparing Nutrients in 5 ounces Canned Kidney Beans VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Energy	4.1% 119kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	229% 39g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.93% 2.13g	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	0.61% 0.44g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.2g	g per day for Men 19-50 years
Fiber	16% 6.1g	15% 5.67g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	81.5% 13mg	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	65.4% 0.85mg	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	39% 156μg	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	0.79% 0.71mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hemp Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	252% 2.27mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	468% 10.8mg	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	334% 2339mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	128% 14mg	11mg per day for Men 19-50 years
Water	3% 111g	0.19% 7.03g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.4 times more Vitamin C than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 11 times more Vitamin B1, 5.6 times more Vitamin B2, 22.4 times more Vitamin B3, 8.1 times more Vitamin B6, 3.1 times more Vitamin B9, 40 times more Vitamin E and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Hemp Seeds:

• Canned All Types Kidney Beans have 59.2 times more Sodium and 15.7 times more Water than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 2.1 times more Calcium, 11.9 times more Copper, 6.8 times more Iron, 25.9 times more Magnesium, 45.2 times more Manganese, 18.3 times more Phosphorus, 5.1 times more Potassium, 28.7 times more Selenium and 21.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.7 times more Carbohydrate and 1.2 times more Sugars than Hulled Hemp Seeds.
• While Hulled Hemp Seeds contain 6.6 times more Energy, 81.3 times more Fat, 32.6 times more Saturated Fat, 122.2 times more Omega 3, 259 times more Omega 6 and 6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Hulled Hemp Seeds have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Hulled Hemp Seeds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.