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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Broadbeans	30%	4%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Broadbeans	Recommended Dietary Allowance
Energy	3.96% 115kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	4.84% 0.82g	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% 82.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	11% 8.08g	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% 35.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	40% 0.52mg	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	150% 600μg	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	2.2% 2mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Broadbeans	Recommended Dietary Allowance
Calcium	4.1% 41mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	130% 1.17mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	100% 2.3mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	44.3% 1505mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	21% 11.6μg	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	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	3% 111g	0.42% 15.6g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Broadbeans contain 5.2 times more Vitamin B1, 5 times more Vitamin B2, 5.7 times more Vitamin B3, 7.5 times more Vitamin B5, 4.6 times more Vitamin B6, 18.4 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 19.7 times more Sodium and 7.1 times more Water than Broadbeans .
• While 5 oz of Raw Broadbeans contain 3.6 times more Calcium, 5.6 times more Copper, 5.4 times more Iron, 6.4 times more Magnesium, 5.6 times more Manganese, 4 times more Phosphorus, 4.1 times more Potassium, 7.5 times more Selenium and 5.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Broadbeans contain 4.2 times more Energy, 7 times more Omega 6, 3.9 times more Carbohydrate, 3.1 times more Sugars, 5.8 times more Fiber and 5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Broadbeans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6