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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.49% 0.48g	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	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.18% 0.03g	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	5.65% 7.34g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.4% 0.16mg	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	17.4% 69.5μg	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	35.3% 31.8mg	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 Water Convolvulus	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	4.63% 0.042mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	12.3% 0.28mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 184g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B1 than Boiled Water Convolvulus.
• While 7 oz of Boiled and Drained Water Convolvulus contain more Vitamin A, 1.5 times more Vitamin B9 and 20 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Water Convolvulus provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 7 times more Copper, 2 times more Manganese, 2.5 times more Phosphorus, 1.2 times more Selenium, 2.1 times more Sodium and 3.9 times more Zinc than Boiled Water Convolvulus.
• While 7 oz of Boiled and Drained Water Convolvulus contain 1.9 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Water Convolvulus contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.1 times more Energy, 4 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Boiled Water Convolvulus.
• While 7 oz of Boiled and Drained Water Convolvulus contain 1.5 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Boiled Water Convolvulus provide inadequate amounts of Energy
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in seven ounces.