Comparing Nutrients in 5 ounces California Red Kidney Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Beets	11%	4%	85%

Macro Nutrients

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Energy	16% 468kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.38% 0.064g	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	7.86% 10.2g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.2% 0.081mg	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	10.6% 42.5μg	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	6.46% 5.8mg	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	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Calcium	27.6% 276mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37.3μg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	17.7% 0.41mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Canned Beets:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 5.5 times more Vitamin B2, 13.1 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Beets, Solids.
• Both Raw California Red Kidney Beans and Canned Beets, Solids have similar amounts of Vitamin C per 5 oz.
• Both Raw California Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Canned Beets:

• Raw California Red Kidney Beans have 13 times more Calcium, 18.6 times more Copper, 5.1 times more Iron, 9.4 times more Magnesium, 3.5 times more Manganese, 23.8 times more Phosphorus, 10.1 times more Potassium, 6.4 times more Selenium and 12.1 times more Zinc than Canned Beets, Solids.
• While Canned Beets, Solids contain 17.6 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 10.6 times more Energy, 21 times more Omega 3, 8.3 times more Carbohydrate, 13.8 times more Fiber and 26.8 times more Protein than Canned Beets, Solids.
• Both Raw California Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.