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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	63.6% 82.7g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	43% 0.56mg	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	8.15% 32.6μg	139% 557μg	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	1.26% 1.13mg	7.1% 6.38mg	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 Red Kidney Beans with Liquids	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	157% 1.4mg	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	22% 1.77mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	68.3% 1.57mg	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	21.5% 150mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3% 111g	0.46% 17g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans contain 3.7 times more Vitamin B1, 3.6 times more Vitamin B2, 4.3 times more Vitamin B3, 6 times more Vitamin B5, 5 times more Vitamin B6, 17.1 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Red Kidney Beans Solids and Liquids have 19.7 times more Sodium and 6.6 times more Water than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 4.5 times more Calcium, 6.8 times more Copper, 7 times more Iron, 4.6 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 5.2 times more Potassium, 2.9 times more Selenium and 4.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• Raw Royal Red Kidney Beans contain 4.1 times more Energy, 3 times more Omega 3, 3.9 times more Carbohydrate, 5.8 times more Fiber and 4.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.