Comparing Nutrients in 7 ounces Lotus Root VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Lotus Root	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.06% 147kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	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	26.3% 34g	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	25.6% 9.72g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	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	6.45% 25.8μg	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	97% 87.3mg	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

	Lotus Root	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	28.8% 2.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	28.3% 198mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Canned Red Kidney Beans with Liquids per 7 oz

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

• 7 ounces of Lotus Root have 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 55 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 B9 than Raw Lotus Root.
• Both Lotus Root and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Lotus Root as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lotus Root vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Lotus Root have 1.6 times more Calcium, 1.7 times more Copper and 2.1 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Magnesium, 1.6 times more Selenium, 6.4 times more Sodium and 1.6 times more Zinc than Raw Lotus Root.
• Both Lotus Root and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 8.5 times more Omega 3 and 2 times more Protein than Raw Lotus Root.
• Both Lotus Root and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Lotus Root as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.