Comparing Nutrients in 100 grams Canned Kidney Beans VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	2.77% 2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	NA	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	9.08% 0.12mg	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	9% 36μg	12.5% 50μg	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	1.33% 1.2mg	26.6% 24mg	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	0.13% 0.02mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14.8% 0.13mg	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	14.6% 1.17mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	15.4% 0.36mg	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	13% 90mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Boiled Garland Chrysanthemum:

• Canned All Types Kidney Beans have 5.5 times more Vitamin B1 and 3.3 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 19.9 times more Vitamin C, 125 times more Vitamin E and 34.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Boiled Garland Chrysanthemum:

• Canned All Types Kidney Beans have 1.5 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium, 5.6 times more Sodium and 2.3 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2 times more Calcium, 3.2 times more Iron, 2.1 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Garland Chrysanthemum have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 4.2 times more Energy, 13.7 times more Omega 3, 3.4 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Canned All Types Kidney Beans and Boiled and Drained Garland Chrysanthemum have similar amounts of Sugars per 100 g.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.