Comparing Nutrients in 7 ounces Canned Kidney Beans VS Kimchi

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Kimchi	24%	24%	52%

Macro Nutrients

	Canned Kidney Beans	Kimchi	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.2% 0.21g	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	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.9% 2.1g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Kimchi	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	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	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	32.5% 0.42mg	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	25.8% 103μg	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	0% 0mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Kimchi	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	5.3% 0.048mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Kimchi:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1 and more Vitamin C than Cabbage Kimchi.
• While Cabbage Kimchi contains 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Kimchi:

• Canned All Types Kidney Beans have 5.6 times more Copper, 1.9 times more Magnesium, 3.8 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium and 2.1 times more Zinc than Cabbage Kimchi.
• While Cabbage Kimchi contains 2.1 times more Iron and 1.7 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cabbage Kimchi have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 5.6 times more Energy, 6 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Cabbage Kimchi.
• While Cabbage Kimchi contains 1.7 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cabbage Kimchi have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.