Comparing Nutrients in 7 ounces Dock VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dock	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.9% 6.35g	22% 28.8g	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	15% 5.75g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dock	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	44% 397μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	6.45% 25.8μg	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	106% 95mg	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	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

	Dock	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	59.5% 4.76mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	18% 125mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5% 185g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dock vs Canned Kidney Beans:

• Raw Dock has 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 40 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Vitamin B1, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Dock.
• Both Raw Dock as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dock vs Canned Kidney Beans:

• Raw Dock has 1.3 times more Calcium, 2.1 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Phosphorus, 74 times more Sodium and 2.3 times more Zinc than Raw Dock.
• Both Raw Dock and Canned All Types Kidney Beans have similar amounts of Copper, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 3.8 times more Energy, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Raw Dock.
• Both Raw Dock as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.