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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Rowal	7%	15%	78%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Rowal	Recommended Dietary Allowance
Energy	5.54% 161kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.5% 0.49g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	38.6% 28g	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	1.37% 0.99g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 25g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.2% 37.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	57% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Rowal	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	234% 2.1mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	13.4% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.83% 142g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Rowal contain more Vitamin A and 32.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.9 times more Calcium, 1.9 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 64 times more Sodium and 1.4 times more Zinc than Rowal.
• While 7 oz of Raw Rowal contain 7.2 times more Copper and 1.8 times more Iron than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Rowal contain similar levels of Magnesium per seven ounces.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.3 times more Protein than Rowal.
• While 7 oz of Raw Rowal contain 1.4 times more Energy, 5.6 times more Fat, 1.6 times more Carbohydrate, 7.6 times more Sugars and 1.4 times more Fiber than Canned Red Kidney Beans Solids and Liquids.