Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Canned Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	5.75% 167kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	27.8% 36g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	13% 4.96g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.4% 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	18% 71.4μg	14.4% 57.5μg	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	2.65% 2.4mg	5.3% 4.76mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	21.4% 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% 2.32mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	20.8% 0.48mg	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	25.5% 179mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned Harvard Beets with Liquids:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Harvard Beets with Liquids:

• Canned All Types Kidney Beans have 3.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 5.3 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Sodium and 2 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 41 times more Omega 3, 1.7 times more Fiber and 6.2 times more Protein than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Energy per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.