Comparing Nutrients in 5 ounces Canned Beets with Liquids and Salt VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beets with Liquids and Salt	9%	3%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Beets with Liquids and Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	12.8% 9.26g	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	0.39% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 7.44g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Canned Beets with Liquids and Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	43% 0.56mg	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	10.3% 41μg	139% 557μg	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	4.4% 3.97mg	7.1% 6.38mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets with Liquids and Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37.3μg	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	13% 1.03mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	68.3% 1.57mg	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	3.04% 21.3mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beets with Liquids and Salt VS Royal Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Beets with Liquids and Salt vs Royal Red Kidney Beans:

• 5 oz of Raw Royal Red Kidney Beans contain 39 times more Vitamin B1, 6.3 times more Vitamin B2, 13.9 times more Vitamin B3, 5.2 times more Vitamin B5, 7.2 times more Vitamin B6, 13.6 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Beets with Liquids and Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Beets Solids and Liquids with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Beets with Liquids and Salt vs Royal Red Kidney Beans:

• 5 ounces of Canned Beets with Liquids and Salt have 11 times more Sodium and 7.7 times more Water than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 7.3 times more Calcium, 23.3 times more Copper, 11.9 times more Iron, 7.7 times more Magnesium, 2.7 times more Manganese, 27.1 times more Phosphorus, 8.5 times more Potassium, 32 times more Selenium and 7.8 times more Zinc than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Beets with Liquids and Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Royal Red Kidney Beans contain 11 times more Energy, 76 times more Omega 3, 8.2 times more Carbohydrate, 20.8 times more Fiber and 34.7 times more Protein than Canned Beets Solids and Liquids with Salt.
• 5 ounces of Canned Beets with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Beets Solids and Liquids with Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.