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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	0.18% 0.003g	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	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1.96% 1.4g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	62% 0.81mg	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	37% 147μg	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	52% 46.8mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	4.1% 41mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	40% 0.36mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	7.6% 0.17mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3% 111g	3.34% 124g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Vitamin B5 than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain more Vitamin A, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3, 7.1 times more Vitamin B6, 4.5 times more Vitamin B9, 41.3 times more Vitamin C, 35 times more Vitamin E and 26.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Potherb Jute provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 5 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Potherb Jute:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Selenium and 23.3 times more Sodium than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 7.3 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 2.1 times more Magnesium, 2.1 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Potherb Jute contain similar levels of Water per five ounces.
• 5 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Energy, 25.5 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars, 2.2 times more Fiber and 1.4 times more Protein than Boiled Potherb Jute.
• 5 ounces of Boiled Potherb Jute provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Potherb Jute provide inadequate amounts of Omega 6 in five ounces.