Comparing Nutrients in 7 ounces Canned Kidney Beans VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Canned Kidney Beans	Prepared Horseradish	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.33% 0.57g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	22% 16g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	28.3% 113μg	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	55% 49.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Prepared Horseradish	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	12.8% 0.12mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11% 0.25mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.56% 169g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 14.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 3.2 times more Vitamin K than Prepared Horseradish.
• While Prepared Horseradish contains 1.6 times more Vitamin B9 and 20.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Prepared Horseradish have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Prepared Horseradish have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Prepared Horseradish:

• Canned All Types Kidney Beans have 2.3 times more Copper, 2.8 times more Iron, 1.3 times more Manganese and 2.9 times more Phosphorus than Prepared Horseradish.
• While Prepared Horseradish contains 1.6 times more Calcium, 3.1 times more Selenium, 1.4 times more Sodium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Prepared Horseradish have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.8 times more Energy, 1.5 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Fiber and 4.4 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 2.7 times more Omega 6 and 4.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Prepared Horseradish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.