Comparing Nutrients in 7 ounces Canned Kidney Beans VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Energy	5.75% 167kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	114% 149g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	182% 132g	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	87.6% 63.5g	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	% 67g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 1.05g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	35% 13.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	38% 0.49mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Medjool Dates	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	80% 0.72mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	25.5% 0.59mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Medjool Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Kidney Beans have 2.3 times more Vitamin B1, 2.4 times more Vitamin B9 and 1.5 times more Vitamin K than Medjool Dates.
• While 7 oz of Medjool Dates contain 3.9 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.4 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates provide similar amounts of Vitamin B2 per seven ounces.
• Both Canned All Types Kidney Beans as well as Medjool Dates have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Medjool Dates:

• 7 ounces of Canned Kidney Beans have 1.3 times more Iron, 1.5 times more Phosphorus, 296 times more Sodium and 3.7 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.9 times more Calcium, 2.7 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 2.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Medjool Dates contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.9 times more Protein than Medjool Dates.
• While 7 oz of Medjool Dates contain 3.3 times more Energy, 5.2 times more Carbohydrate, 35.9 times more Sugars, more Fructose and 1.6 times more Fiber than Canned All Types Kidney Beans.