Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Arrowroot	23%	2%	75%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Arrowroot	Recommended Dietary Allowance
Energy	5.54% 161kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	20.4% 26.6g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	40.6% 0.53mg	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	11.4% 45.6μg	168% 671μg	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	1.76% 1.6mg	4.2% 3.77mg	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	NA	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 Red Kidney Beans with Liquids	Arrowroot	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	26.7% 0.24mg	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	31% 2.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	15% 0.35mg	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	30% 210mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.33% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Arrowroot per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Arrowroot to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Arrowroot:

• 7 oz of Raw Arrowroot contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 14.7 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Arrowroot provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Arrowroot:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.8 times more Calcium, 1.2 times more Copper, 1.7 times more Manganese, 1.6 times more Selenium and 9.8 times more Sodium than Arrowroot.
• While 7 oz of Raw Arrowroot contain 1.8 times more Iron and 1.7 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Arrowroot contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Arrowroot lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Energy, 2.8 times more Omega 3, 3.3 times more Fiber and 1.2 times more Protein than Arrowroot.
• Both Canned Red Kidney Beans with Liquids and Arrowroot offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Arrowroot provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Arrowroot provide inadequate amounts of Omega 6 in seven ounces.