Comparing Nutrients in 5 ounces Dried Zante Currants VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Zante Currants	4%	1%	95%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dried Zante Currants	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	14% 411kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	16% 21g	130g per day for Men 19-50 years
Sugars	122% 88.3g	3.6% 2.62g	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	63.5% 46g	0% 0g	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	% 42.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.62g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	16% 6.1g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Dried Zante Currants	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	8.72% 0.11mg	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	3.54% 14μg	8.15% 32.6μg	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	7.4% 6.66mg	1.26% 1.13mg	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	1.04% 0.16mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Zante Currants	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	12.5% 125mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	23% 0.21mg	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	33.3% 2.66mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	18% 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	20% 140mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Zante Currants VS Canned Red Kidney Beans with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Zante Currants vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dried Zante Currants have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B6 and 5.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Vitamin B9 than Dried Zante Currants.
• Both Dried Zante Currants and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Dried Zante Currants as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Dried Zante Currants vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Dried Zante Currants have 3 times more Calcium, 2 times more Copper, 1.5 times more Iron and 3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Selenium, 6 times more Sodium, 1.7 times more Zinc and 4.4 times more Water than Dried Zante Currants.
• Both Dried Zante Currants and Canned Red Kidney Beans with Liquids contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.
• 5 ounces of Dried Zante Currants lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Zante Currants have 3.6 times more Energy, 5.2 times more Carbohydrate, 33.7 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 4.3 times more Omega 3 and 1.5 times more Protein than Dried Zante Currants.
• Both Dried Zante Currants and Canned Red Kidney Beans with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Dried Zante Currants provide inadequate amounts of Omega 3
• Both Dried Zante Currants as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.