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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Cardoon	12%	4%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Cardoon	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.51% 0.087g	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	8.14% 10.6g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Cardoon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.4% 0.083mg	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	11% 43.7μg	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	3.75% 3.37mg	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	Boiled Cardoon	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	NA	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	11.5% 0.26mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 185g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Boiled Cardoon 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 Boiled Cardoon:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled Cardoon.
• Both Canned Red Kidney Beans with Liquids and Boiled Cardoon provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Cardoon have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Cardoon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Iron, 2.2 times more Manganese, 4.6 times more Phosphorus, 1.5 times more Sodium and 3.4 times more Zinc than Boiled Cardoon.
• While 7 oz of Boiled and Drained Cardoon contain 2.5 times more Calcium, 1.4 times more Magnesium and 1.5 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Cardoon contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cardoon lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.7 times more Energy, 2.8 times more Carbohydrate, 2.5 times more Fiber and 6.9 times more Protein than Boiled Cardoon.
• 7 ounces of Boiled Cardoon provide inadequate amounts of Energy and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Cardoon provide inadequate amounts of Omega 6 in seven ounces.