Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Canned Kidney Beans	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.74% 0.13g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.86% 5.7g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.65% 0.073mg	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	49.6% 198μg	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	21% 19mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16.8% 0.15mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	73% 1.67mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Frozen Okra with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cooked Frozen Okra with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Frozen Okra with Salt:

• 7 ounces of Canned Kidney Beans have 1.6 times more Vitamin B1 and 2 times more Vitamin B6 than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 8 times more Vitamin C, 16 times more Vitamin E and 11.7 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Frozen Okra with Salt:

• 7 ounces of Canned Kidney Beans have 1.8 times more Copper, 2.3 times more Iron, 2.4 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Sodium than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 2.2 times more Calcium, 1.5 times more Magnesium and 5 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Frozen Okra with Salt contain similar levels of Zinc and Water per seven ounces.
• Both Canned All Types Kidney Beans as well as Boiled Frozen Okra, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.9 times more Energy, 82 times more Omega 3, 2.3 times more Carbohydrate, 2 times more Fiber and 3.2 times more Protein than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 1.6 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Cooked Frozen Okra with Salt provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Boiled Frozen Okra, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.