Comparing Nutrients in 7 ounces Canned Kidney Beans VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Canned Kidney Beans	Dried Pepeao	Recommended Dietary Allowance
Energy	5.75% 167kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.9% 0.87g	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	124% 161g	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	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	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Pepeao	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	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	853% 42.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	145% 1.9mg	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	79.4% 318μg	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	3.1% 2.78mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Pepeao	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	1118% 10mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	99% 2.3mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.6% 22g	3700g per day for Men 19-50 years

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

• Dried Pepeao contains 7.1 times more Vitamin B1, 6.9 times more Vitamin B2, 7.3 times more Vitamin B3, 155.8 times more Vitamin B5, 12.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Pepeao have similar amounts of Vitamin C per 7 oz.
• Both Canned All Types Kidney Beans as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Dried Pepeao:

• Canned All Types Kidney Beans have 4.2 times more Sodium and 7 times more Water than Dried Pepeao.
• While Dried Pepeao contains 3.3 times more Calcium, 37.6 times more Copper, 5.2 times more Iron, 5.4 times more Magnesium, 6.9 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 50.3 times more Selenium and 16.3 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Dried Pepeao contains 3.5 times more Energy and 5.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Pepeao have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.