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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Tempeh	Recommended Dietary Allowance
Energy	3.96% 115kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.3% 11g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.28% 3.83g	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	14% 5.24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Tempeh	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	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	21.7% 0.28mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	22.8% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Tempeh	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	85% 0.77mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	79% 1.82mg	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	51.2% 359mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3% 111g	2.3% 84.4g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 2 times more Vitamin B1 than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 5.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12, 20 times more Vitamin E and 4.7 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Tempeh provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin B12 and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Tempeh have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned Red Kidney Beans with Liquids have more Selenium, 18.3 times more Sodium and 1.3 times more Water than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 3.3 times more Calcium, 3.7 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 5 ounces of Cooked Tempeh lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Carbohydrate than Cooked Tempeh.
• While 5 oz of Cooked Tempeh contain 2.4 times more Energy, 31.6 times more Fat, 27.2 times more Saturated Fat, 2.4 times more Omega 3, 30.3 times more Omega 6, 1.5 times more Sugars and 3.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Tempeh offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6