Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Canned Guanabana Nectar

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	35.8% 26g	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	16.3% 11.8g	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	% 12.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	32.4% 18g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1.68% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	1.07% 0.014mg	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	36.7% 147μg	2.98% 12μg	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	24.5% 22mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	13% 131mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	2.2% 0.02mg	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	74% 5.9mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	0.86% 0.02mg	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% 272mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	1.46% 49.6mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Guanabana Nectar per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Canned Guanabana Nectar:

• 7 ounces of Boiled California Red Kidney Beans have 43 times more Vitamin B1, 5.6 times more Vitamin B2, 4.5 times more Vitamin B3, 3.1 times more Vitamin B5, 14.9 times more Vitamin B6 and 12.3 times more Vitamin B9 than Canned Guanabana Nectar.
• While 7 oz of Canned Guanabana Nectar contain 9.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Canned Guanabana Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Canned Guanabana Nectar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Canned Guanabana Nectar:

• 7 ounces of Boiled California Red Kidney Beans have 9.4 times more Calcium, 28.9 times more Copper, 8.3 times more Iron, 16 times more Magnesium, 31.8 times more Manganese, 68.5 times more Phosphorus, 16.8 times more Potassium, 3 times more Selenium and 43 times more Zinc than Canned Guanabana Nectar.
• While 7 oz of Canned Guanabana Nectar contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Canned Guanabana Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 93 times more Fiber and 83 times more Protein than Canned Guanabana Nectar.
• 7 ounces of Canned Guanabana Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled California Red Kidney Beans as well as Canned Guanabana Nectar provide inadequate amounts of Omega 6 in seven ounces.