Comparing Nutrients in 7 ounces Canned Kidney Beans VS Succotash

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Succotash	19%	9%	72%

Macro Nutrients

	Canned Kidney Beans	Succotash	Recommended Dietary Allowance
Energy	5.75% 167kcal	6.77% 196kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4.8% 0.82g	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	30% 39g	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	20% 7.54g	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	Succotash	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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	20% 79.4μg	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	33.3% 30mg	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	Succotash	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	41% 0.37mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	59.4% 1.37mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	21.5% 732mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Succotash per 7 oz

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

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

• 7 oz of Raw Succotash contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 12.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash provide similar amounts of Vitamin B5 and 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 Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 1.9 times more Calcium and 74 times more Sodium than Succotash.
• While 7 oz of Raw Succotash contain 1.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Succotash lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Succotash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Succotash contain 3.9 times more Omega 6 and 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Succotash offer comparable quantities of Energy, Omega 3, Fiber and Protein per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6