Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	8.7% 252kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	27.8% 36g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	8.4% 0.11mg	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	64.5% 258μg	14.4% 57.5μg	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	5.3% 4.76mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	21.4% 0.19mg	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	55% 4.4mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	20.8% 0.48mg	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	39% 274mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Canned Harvard Beets with Liquids:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 6.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Canned Harvard Beets with Liquids:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 2.2 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 1.8 times more Manganese, 8.1 times more Phosphorus, 2.5 times more Potassium and 4.3 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 162 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Harvard Beets Solids and Liquids have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Energy, 85 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 10.3 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Boiled All Types Kidney Beans as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.