Comparing Nutrients in 7 ounces Boiled Borage with Salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Borage with Salt	28%	24%	48%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Borage with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Borage with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	12.2% 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	4.96% 20μg	11.4% 45.6μg	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	71.7% 64.5mg	1.76% 1.6mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Borage with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	20.2% 202mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	32.4% 0.29mg	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	90% 7.22mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	25% 0.58mg	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	15.6% 109mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.93% 182g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Borage with Salt VS Canned Red Kidney Beans with Liquids per 7 oz

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

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

• 7 ounces of Boiled Borage with Salt have more Vitamin A, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 40.6 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Borage with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Borage with Salt vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Boiled Borage with Salt have 3.5 times more Calcium, 2.9 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 1.3 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Phosphorus and 2.8 times more Zinc than Boiled and Drained Borage with Salt.
• Both Boiled Borage with Salt and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Borage with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.2 times more Energy, 4.2 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Borage with Salt.
• 7 ounces of Boiled Borage with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Borage with Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.