Comparing Nutrients in 5 ounces Water Convolvulus VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Water Convolvulus	Canned Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.44g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16% 6.1g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	49.6% 447μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	8.07% 0.1mg	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	20% 80.8μg	12.8% 51μg	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	86.6% 78mg	1.9% 1.7mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	21.3% 0.19mg	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	29.6% 2.37mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	10.4% 0.24mg	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	7.9% 55.3mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Water Convolvulus vs Canned Kidney Beans:

• Raw Water Convolvulus have 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 45.8 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1 than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Water Convolvulus as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Water Convolvulus vs Canned Kidney Beans:

• Raw Water Convolvulus have 2.3 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium and 1.3 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.9 times more Copper, 2.3 times more Phosphorus, 2.6 times more Sodium and 2.6 times more Zinc than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Canned All Types Kidney Beans have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans contain 4.4 times more Energy, 4.6 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.