Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.33% 0.056g	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	17.8% 23g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	7.8% 0.1mg	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	1.5% 5.95μg	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	6.6% 5.95mg	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	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	22% 0.2mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	12.7% 0.29mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1, 5.8 times more Vitamin B2, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 43.3 times more Vitamin B9 than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids contain more Vitamin A and 2.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 2.2 times more Copper, 7.4 times more Iron, 7 times more Magnesium, 2.9 times more Manganese, 11.5 times more Phosphorus, 3.9 times more Potassium and 12.5 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• While Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids contain 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Energy, 42.5 times more Omega 3, 2 times more Carbohydrate, 5.8 times more Fiber and 21.7 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids.
• Both Boiled All Types Kidney Beans as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.