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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Teff	14%	6%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Teff	Recommended Dietary Allowance
Energy	3.96% 115kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	79.7% 104g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.88g	g per day for Men 19-50 years
Fiber	16% 6.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Teff	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	52.6% 0.68mg	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	NA	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	NA	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Teff	Recommended Dietary Allowance
Calcium	4.1% 41mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	128% 1.15mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	569% 13mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	3% 111g	0.34% 12.5g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin K than Teff.
• While 5 oz of Raw Teff contain 3.7 times more Vitamin B1, 4 times more Vitamin B2, 6.8 times more Vitamin B3, 7.2 times more Vitamin B5 and 6 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Teff have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin E in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 21.3 times more Sodium and 8.8 times more Water than Teff.
• While 5 oz of Raw Teff contain 6.2 times more Calcium, 5.5 times more Copper, 6.1 times more Iron, 6.1 times more Magnesium, 31.8 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 5.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Teff contain 4.5 times more Energy, 6.6 times more Fat, 2.6 times more Omega 3, 11.3 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Teff offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6