Comparing Nutrients in 7 ounces Canned Kidney Beans VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Triticale	15%	5%	80%

Macro Nutrients

	Canned Kidney Beans	Triticale	Recommended Dietary Allowance
Energy	5.75% 167kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.28% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	9.96% 1.7g	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	110% 143g	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	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Triticale	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	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21% 0.27mg	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	36.2% 145μg	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	0% 0mg	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	12% 1.8mg	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	Triticale	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	101% 0.91mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	277% 6.37mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	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	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.56% 21g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin C than Triticale.
• While Triticale contains 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.6 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 45 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned All Types Kidney Beans have 59.2 times more Sodium and 7.4 times more Water than Triticale.
• While Triticale contains 3.4 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 19.1 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Triticale have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 than Triticale.
• While Triticale contains 4 times more Energy, 3.5 times more Fat, 2.6 times more Saturated Fat, 8 times more Omega 6, 5 times more Carbohydrate and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.