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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Bulgur	Recommended Dietary Allowance
Energy	3.96% 115kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.19% 0.06g	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	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.2% 0.14g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Bulgur	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	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	9.75% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.05% 0.12mg	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	0% 0mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Bulgur	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12% 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% 1.36mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	37.5% 0.86mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	2.83% 96mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3% 111g	2.98% 110g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 8.2 times more Vitamin K than Boiled Bulgur.
• While 5 oz of Cooked Bulgur contain 2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Bulgur provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Bulgur have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Bulgur 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 Boiled Bulgur:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.9 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.7 times more Phosphorus, 3.8 times more Potassium, 1.8 times more Selenium and 51.2 times more Sodium than Boiled Bulgur.
• While 5 oz of Cooked Bulgur contain 2.1 times more Manganese than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Bulgur contain similar levels of Magnesium, Zinc and Water per five ounces.
• 5 ounces of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 12.8 times more Omega 3, 18.5 times more Sugars and 1.7 times more Protein than Boiled Bulgur.
• While 5 oz of Cooked Bulgur contain 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Bulgur offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Boiled Bulgur provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Bulgur provide inadequate amounts of Omega 6 in five ounces.