Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with Liquids VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	2.44% 71kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	0.63% 0.45g	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	9.33% 3.54g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	13% 0.17mg	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	2.13% 8.5μg	46% 184μg	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	2.05% 1.84mg	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	4.72% 0.71mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	38% 0.34mg	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	15.4% 1.23mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	29.4% 0.68mg	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	3.85% 27mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Chinese Waterchestnuts with Liquids vs Boiled Red Kidney Beans:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.3 times more Vitamin B6 and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 14.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 21.7 times more Vitamin B9 and 42 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Chinese Waterchestnuts with Liquids vs Boiled Red Kidney Beans:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.3 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7 times more Calcium, 2.4 times more Copper, 3.4 times more Iron, 9 times more Magnesium, 3 times more Manganese, 7.5 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Selenium and 2.8 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 7.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2.5 times more Energy, 28 times more Omega 3, 1.9 times more Carbohydrate, 3 times more Fiber and 9.9 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.