Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Canned Kidney Beans	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.75% 0.64g	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	37.2% 48.4g	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	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Succotash 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	27.8% 0.33mg	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	16.5% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.7% 0.23mg	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	16.4% 65.5μg	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	18% 16.3mg	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	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	39.5% 0.36mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	66.4% 1.53mg	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% 232mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24% 814mg	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	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Succotash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Boiled Succotash 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 Boiled Succotash with Salt:

• 7 oz of Boiled and Drained Succotash with Salt contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Succotash with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Succotash with Salt:

• 7 ounces of Canned Kidney Beans have 2 times more Calcium than Boiled Succotash with Salt.
• While 7 oz of Boiled and Drained Succotash with Salt contain 1.3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Succotash with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.4 times more Omega 3 than Boiled Succotash with Salt.
• While 7 oz of Boiled and Drained Succotash with Salt contain 1.3 times more Energy and 1.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Succotash with Salt offer comparable quantities of Protein per seven ounces.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in seven ounces.