Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1% 0.17g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.6% 4.8g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	9.18% 5.14g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12% 0.16mg	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	12% 47.6μg	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	11% 9.92mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	49% 1.13mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.67% 173g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.4 times more Vitamin B3, 4.2 times more Vitamin C, 14.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Mixed Vegetables:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium and 1.4 times more Sodium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 3.4 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Mixed Vegetables, Solids have similar amounts of Iron, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.7 times more Energy, 2.6 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.3 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.