Comparing Nutrients in 5 ounces Red Kidney Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Beets	11%	4%	85%

Macro Nutrients

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Energy	16.5% 478kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	7.86% 10.2g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	10.8% 7.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	57% 32g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	6.2% 0.081mg	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	140% 558μg	10.6% 42.5μg	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	7.1% 6.38mg	6.46% 5.8mg	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	2% 0.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Calcium	11.8% 118mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	0.93% 37.3μg	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	119% 9.5mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	17.7% 0.41mg	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	82.2% 575mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Beets per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Canned Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Canned Beets:

• 5 ounces of Red Kidney Beans have 60.8 times more Vitamin B1, 5.4 times more Vitamin B2, 13.4 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6, 13.1 times more Vitamin B9 and 28 times more Vitamin K than Canned Beets.
• Both Red Kidney Beans and Canned Beets provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Beets have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Raw Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Canned Beets:

• 5 ounces of Red Kidney Beans have 5.5 times more Calcium, 11.8 times more Copper, 3.7 times more Iron, 8.1 times more Magnesium, 3.9 times more Manganese, 23.9 times more Phosphorus, 9.2 times more Potassium, 6.4 times more Selenium and 13.3 times more Zinc than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 16.2 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.
• 5 ounces of Canned Beets lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Canned Beets, Solids lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 10.9 times more Energy, 89.5 times more Omega 3, 8.5 times more Carbohydrate, 8.4 times more Fiber and 24.8 times more Protein than Canned Beets.
• While 5 oz of Canned Beets, Solids contain 2.6 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of Canned Beets provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Canned Beets, Solids provide inadequate amounts of Omega 6 in five ounces.