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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Red Kidney Beans	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	23% 669kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	6.53% 8.5g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	4.87% 3.53g	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	0.11% 0.079g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	15% 5.75g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	20% 0.26mg	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	195% 782μg	12% 47.6μg	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	9.92% 8.93mg	32.4% 29mg	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	2.78% 0.42mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.35% 14μg	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	166% 13.3mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13% 0.3mg	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	115% 806mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Canned Sauerkraut with Liquids:

• 7 ounces of Red Kidney Beans have 29 times more Vitamin B1, 9.8 times more Vitamin B2, 14.8 times more Vitamin B3, 8.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 16.4 times more Vitamin B9 than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 3.3 times more Vitamin C and 2.3 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Red Kidney Beans as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2.8 times more Calcium, 7.3 times more Copper, 4.6 times more Iron, 10.6 times more Magnesium, 7.4 times more Manganese, 20.3 times more Phosphorus, 8 times more Potassium, 5.3 times more Selenium and 14.7 times more Zinc than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 55.1 times more Sodium and 7.9 times more Water than Raw Red Kidney Beans.
• 7 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Selenium and Zinc
• Both Raw Red Kidney Beans as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 17.7 times more Energy, 10.8 times more Omega 3, 14.3 times more Carbohydrate, 5.2 times more Fiber and 24.8 times more Protein than Canned Sauerkraut with Liquids.
• Both Red Kidney Beans and Canned Sauerkraut with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.