Comparing Nutrients in 5 ounces Canned Kidney Beans VS Succotash

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Succotash	19%	9%	72%

Macro Nutrients

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.84% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3.44% 0.58g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	14% 5.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.63% 0.18mg	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	14% 56.7μg	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	23.8% 21.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	29.3% 0.26mg	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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	42.4% 0.98mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15.4% 523mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3% 111g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Succotash per 5 oz

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

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

• 5 oz of Raw Succotash contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 12.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Kidney Beans have 1.9 times more Calcium and 74 times more Sodium than Succotash.
• While 5 oz of Raw Succotash contain 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• 5 ounces of Succotash lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Succotash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Succotash contain 3.9 times more Omega 6 and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash offer comparable quantities of Energy, Omega 3, Fiber and Protein per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6