Comparing Nutrients in 7 ounces Nance, canned, syrup, drained VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Nance, canned, syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.5% 189kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.8% 45.2g	91% 119g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	22.4% 16.2g	NA	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	% 14.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	130% 49.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	60.6% 0.79mg	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	NA	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.4mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	243% 2.2mg	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	9.18% 0.73mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	86.3% 2mg	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	2% 14mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4% 149g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Nance, canned, syrup, drained versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nance, canned, syrup, drained vs California Red Kidney Beans:

• 7 ounces of Nance, canned, syrup, drained have 2.4 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 35.3 times more Vitamin B1, 11 times more Vitamin B2, 6.9 times more Vitamin B3 and 26.5 times more Vitamin B6 than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 7 ounces for Nance, canned, syrup, drained vs California Red Kidney Beans:

• 7 ounces of Nance, canned, syrup, drained have 6.4 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.6 times more Calcium, 20.8 times more Copper, 25.3 times more Iron, 10 times more Magnesium, 5.8 times more Manganese, 57.9 times more Phosphorus, 7.7 times more Potassium and 42.5 times more Zinc than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 3.5 times more Energy, 2.6 times more Carbohydrate, 3.6 times more Fiber and 43.5 times more Protein than Nance, canned, syrup, drained.
• 7 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein