Comparing Nutrients in 7 ounces Canned Kidney Beans VS Dried Fresh Chinese Jujube

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Fresh Chinese Jujube	6%	1%	93%

Macro Nutrients

	Canned Kidney Beans	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Energy	5.75% 167kcal	19.2% 558kcal	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	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	111% 144g	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	56.4% 41g	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	% 36.3g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 17g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	NA	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	NA	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	NA	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	480% 432mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Fresh Chinese Jujube	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	51.4% 0.46mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	NA	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2680% 61.7mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.2% 155g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Dried Fresh Chinese Jujube:

• Canned All Types Kidney Beans have 2.5 times more Vitamin B1 than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 181.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Vitamin B2 per 7 oz.
• Both Canned All Types Kidney Beans as well as Dried Fresh Chinese Jujube have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Dried Fresh Chinese Jujube:

• Canned All Types Kidney Beans have 1.3 times more Phosphorus, more Selenium, 59.2 times more Sodium and 3.9 times more Water than Dried Fresh Chinese Jujube.
• While Dried Fresh Chinese Jujube contains 1.9 times more Calcium, 1.7 times more Copper, 4.4 times more Iron and 184.9 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Fresh Chinese Jujube contains 3.3 times more Energy, 5 times more Carbohydrate, more Fructose and 1.4 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Fresh Chinese Jujube have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Dried Fresh Chinese Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.