Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Boiled Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	17.7% 23g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	25.3% 18.4g	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	NA	11.3% 8.16g	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	NA	% 8g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	24% 9.07g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.1% 0.014mg	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	46% 184μg	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	33.2% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	2.68% 0.024mg	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	39.3% 3.15mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	3.57% 0.082mg	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	28% 196mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.63% 55.3mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Canned Guava Nectar with Vitamin C:

• Boiled All Types Kidney Beans have 53.3 times more Vitamin B1, 19.3 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 12 times more Vitamin B6, 43.3 times more Vitamin B9 and 8.4 times more Vitamin K than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 17.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Canned Guava Nectar with Vitamin C:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 12.7 times more Copper, 5.8 times more Iron, 21 times more Magnesium, 7.4 times more Manganese, 69 times more Phosphorus, 10.4 times more Potassium and 33.3 times more Zinc than Canned Guava Nectar with Vitamin C.
• Both Boiled All Types Kidney Beans and Canned Guava Nectar with Vitamin C have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2 times more Energy, 1.4 times more Carbohydrate, 6.4 times more Fiber and 96.3 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 40.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.