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

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Young Broadbeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.93% 143kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	18% 23.2g	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	22% 8.33g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	20% 11g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	47.6% 191μg	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	72.8% 65.5mg	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

	Young Broadbeans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	47% 3.77mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	27% 189mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.2% 155g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Young Broadbeans have more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B9 and 41.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Young Broadbeans.
• 7 ounces of Young Broadbeans 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 Raw Young Broadbeans 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 Young Broadbeans vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Young Broadbeans have 1.5 times more Iron and 1.3 times more Magnesium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 2 times more Copper and 5.1 times more Sodium than Raw Young Broadbeans.
• Both Young Broadbeans and Canned Red Kidney Beans with Liquids contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Broadbeans have 3.7 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Carbohydrate than Raw Young Broadbeans.
• Both Young Broadbeans and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Fiber and Protein per seven ounces.
• Both Raw Young Broadbeans as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.