Comparing Nutrients in 7 ounces Jams and preserves VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19% 552kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	105% 137g	22% 28.8g	130g per day for Men 19-50 years
Sugars	133% 96g	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	5.74% 2.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.45% 0.071mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	5.46% 22μg	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	19.4% 17.5mg	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	1.6% 0.24mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	12% 0.97mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	5.4% 37.7mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.63% 60.5g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams and preserves VS Canned Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Jams and preserves vs Canned Kidney Beans:

• 7 ounces of Jams and preserves have 1.5 times more Vitamin B2 and 7.3 times more Vitamin C than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 7.3 times more Vitamin B1, 11.4 times more Vitamin B3, 6.9 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Jams and preserves.
• 7 ounces of Jams and preserves have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Jams and preserves as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Jams and preserves vs Canned Kidney Beans:

• 7 ounces of Jams and preserves have 2.2 times more Selenium than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.7 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 6.8 times more Magnesium, 4.2 times more Manganese, 4.7 times more Phosphorus, 3.1 times more Potassium, 9.3 times more Sodium, 7.7 times more Zinc and 2.6 times more Water than Jams and preserves.
• 7 ounces of Jams and preserves lack sufficient amounts of Magnesium, Manganese and Zinc
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jams and preserves have 3.3 times more Energy, 4.7 times more Carbohydrate and 26.2 times more Sugars than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain more Omega 3, 3.9 times more Fiber and 14.1 times more Protein than Jams and preserves.
• 7 ounces of Jams and preserves provide inadequate amounts of Omega 3 and Protein
• Both Jams and preserves as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.