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

Macros Ratio

	Protein	Fat	Carbs
Peaches, canned, heavy syrup, drained	3%	2%	95%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peaches, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.93% 143kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.6g	91% 119g	130g per day for Men 19-50 years
Sugars	40% 29g	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	9.44% 6.85g	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	% 11.5g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Peaches, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	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	7.75% 1.24mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	4.47% 18μg	195% 782μg	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	1.54% 1.4mg	9.92% 8.93mg	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	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peaches, canned, heavy syrup, drained	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	6.7% 0.54mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.32% 160g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Peaches, canned, heavy 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 Peaches, canned, heavy syrup, drained vs California Red Kidney Beans:

• 7 ounces of Peaches, canned, heavy syrup, drained have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 26.5 times more Vitamin B1, 11 times more Vitamin B2, 3.3 times more Vitamin B3, 32.5 times more Vitamin B5, 30.5 times more Vitamin B6, 43.8 times more Vitamin B9 and 6.4 times more Vitamin C than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Peaches, canned, heavy syrup, drained as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Peaches, canned, heavy syrup, drained have 6.9 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 65 times more Calcium, 17.5 times more Copper, 34.6 times more Iron, 32 times more Magnesium, 33.8 times more Phosphorus, 15.9 times more Potassium, more Selenium and 28.3 times more Zinc than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 4.6 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 20.8 times more Fiber and 46.9 times more Protein than Peaches, canned, heavy syrup, drained.
• 7 ounces of Peaches, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Protein
• Both Peaches, canned, heavy syrup, drained as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.