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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Edamame	Recommended Dietary Allowance
Energy	3.96% 115kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	NA	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	4.85% 3.5g	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	0.41% 0.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 1.6g	g per day for Men 19-50 years
Fiber	16% 6.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	14.7% 0.19mg	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	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	15.3% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Edamame	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3% 111g	2.88% 107g	3700g per day for Men 19-50 years

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

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

• 5 oz of Frozen Edamame, Unprepared contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 1.9 times more Vitamin B3, 4.1 times more Vitamin B5, 1.7 times more Vitamin B6, 13.2 times more Vitamin B9, 12.1 times more Vitamin C, 36 times more Vitamin E and 7.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 42.7 times more Sodium than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.1 times more Calcium, 2.2 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Edamame contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Carbohydrate than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 1.3 times more Energy, 13.1 times more Fat, 1.3 times more Sugars and 2.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen Edamame offer comparable quantities of Fiber per five ounces.