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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Young Winged Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.9% 0.33g	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	6.58% 8.55g	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	NA	38g per day for Men 19-50 years
Protein	18.5% 10.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.2% 0.22mg	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	32.7% 131μg	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	40.4% 36.3mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	11.2% 0.1mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	19% 0.43mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	5.4% 2.98μg	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	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.67% 173g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B5 than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 22.9 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 C
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Young Winged Beans 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 Young Winged Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.9 times more Copper, 1.3 times more Manganese, 2.9 times more Phosphorus, 64 times more Sodium and 1.6 times more Zinc than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 2.9 times more Calcium and 1.4 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Young Winged Beans contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Energy, 2.2 times more Omega 3 and 3.4 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Young Winged Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Young Winged Beans provide inadequate amounts of Omega 6 in seven ounces.