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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Young Winged Beans	53%	15%	32%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Young Winged Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	3.5% 4.55g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	NA	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	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.94% 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	12.4% 49.6μg	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	15.4% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Young Winged Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	5.83% 0.052mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	9.74% 0.22mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3% 111g	3.45% 128g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B1 and 3.2 times more Vitamin B5 than Boiled Young Winged Beans.
• While 5 oz of Boiled and Drained Young Winged Beans contain 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 12.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Winged Beans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 5 ounces of Boiled Young Winged Beans have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Young Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Young Winged Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 4 times more Copper, 1.8 times more Manganese, 4.2 times more Phosphorus, 64 times more Sodium and 2.2 times more Zinc than Boiled Young Winged Beans.
• While 5 oz of Boiled and Drained Young Winged Beans contain 2.1 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Winged Beans contain similar levels of Iron, Magnesium, Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Energy, 3 times more Omega 3 and 4.6 times more Carbohydrate than Boiled Young Winged Beans.
• Both Canned Red Kidney Beans with Liquids and Boiled Young Winged Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Young Winged Beans provide inadequate amounts of Omega 6 in five ounces.