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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3% 111g	3.47% 129g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Canned Shellie Beans with Liquids:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Shellie Beans with Liquids.
• While 5 oz of Canned Shellie Beans Solids and Liquids contain 3.9 times more Vitamin C and 2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Shellie Beans with Liquids provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 5 ounces of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 3.5 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Shellie Beans with Liquids.
• While 5 oz of Canned Shellie Beans Solids and Liquids contain 1.3 times more Manganese, 1.9 times more Selenium and 1.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Shellie Beans with Liquids contain similar levels of Calcium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.7 times more Energy, 2.4 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Canned Shellie Beans with Liquids.
• While 5 oz of Canned Shellie Beans Solids and Liquids contain 1.4 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.