Comparing Nutrients in 5 ounces California Red Kidney Beans VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	16% 468kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	1.23% 0.89g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	5.34% 0.069mg	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	140% 558μg	6.38% 25.5μg	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	7.1% 6.38mg	4.9% 4.4mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	12.6% 0.11mg	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	166% 13.3mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	23.5% 0.54mg	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	82% 574mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Shellie Beans with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Canned Shellie Beans with Liquids:

• 5 ounces of California Red Kidney Beans have 16.5 times more Vitamin B1, 4.1 times more Vitamin B2, 10 times more Vitamin B3, 5.9 times more Vitamin B5, 8.1 times more Vitamin B6, 21.9 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Shellie Beans with Liquids.
• 5 ounces of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Canned Shellie Beans with Liquids:

• 5 ounces of California Red Kidney Beans have 6.7 times more Calcium, 13.8 times more Copper, 9.4 times more Iron, 10.7 times more Magnesium, 2.6 times more Manganese, 13.5 times more Phosphorus, 13.7 times more Potassium, 1.5 times more Selenium and 9.4 times more Zinc than Canned Shellie Beans with Liquids.
• While 5 oz of Canned Shellie Beans Solids and Liquids contain 30.4 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 11 times more Energy, 9.7 times more Carbohydrate, 7.3 times more Fiber and 13.8 times more Protein than Canned Shellie Beans with Liquids.
• Both California Red Kidney Beans and Canned Shellie Beans with Liquids offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.