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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Beets	11%	4%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Beets	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	7.86% 10.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	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	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Beets	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3% 111g	3.5% 129g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 10.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 20.5 times more Vitamin K than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 1.3 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Beets 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 Beets have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Beets, Solids 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 Beets:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Calcium, 2.5 times more Copper, 1.8 times more Magnesium, 6.2 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 1.3 times more Sodium and 3 times more Zinc than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 1.5 times more Iron than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Beets contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Beets lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Energy, 12.8 times more Omega 3, 2.1 times more Carbohydrate, 2.4 times more Fiber and 5.7 times more Protein than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 3 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Beets provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Beets, Solids provide inadequate amounts of Omega 6 in five ounces.