Comparing Nutrients in 7 ounces Canned Shellie Beans with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	22% 28.8g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	5.06% 3.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.54% 0.41mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	11.3% 0.15mg	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	8.93% 35.7μg	18% 71.4μg	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	6.84% 6.15mg	2.65% 2.4mg	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	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	29.8% 0.27mg	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	24.6% 1.96mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	14.5% 0.33mg	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	8.5% 59.5mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.2% 155g	3700g per day for Men 19-50 years

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

• Canned Shellie Beans Solids and Liquids have 2.6 times more Vitamin C and 2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Canned Shellie Beans Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned Shellie Beans Solids and Liquids have 2.3 times more Manganese and 2.3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Copper, 1.8 times more Magnesium, 3 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Calcium, Iron, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 2.8 times more Energy, 2.3 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 3 times more Protein than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Canned Shellie Beans Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.