Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	43% 31g	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	NA	22.4% 16.2g	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	NA	% 14.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	36.6% 14g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	2.3% 0.03mg	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	64.5% 258μg	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	2.65% 2.4mg	24% 21.4mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	11.7% 0.11mg	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	73% 5.83mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	15% 0.34mg	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	40.3% 282mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Nance, canned, syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Nance, canned, syrup, drained:

• 7 ounces of Boiled Red Kidney Beans have 10.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 8 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 7 oz of Nance, canned, syrup, drained contain 9 times more Vitamin C than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Nance, canned, syrup, drained:

• 7 ounces of Boiled Red Kidney Beans have 4.6 times more Copper, 7.9 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 20.3 times more Phosphorus, 2.1 times more Potassium and 17.8 times more Zinc than Nance, canned, syrup, drained.
• While 7 oz of Nance, canned, syrup, drained contain 1.5 times more Calcium than Boiled Red Kidney Beans.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Energy and 15.5 times more Protein than Nance, canned, syrup, drained.
• While 7 oz of Nance, canned, syrup, drained contain 48.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Nance, canned, syrup, drained offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein