Comparing Nutrients in 100 grams Canned Kidney Beans VS Dock

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dock	30%	23%	47%

Macro Nutrients

	Canned Kidney Beans	Dock	Recommended Dietary Allowance
Energy	2.9% 84kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	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	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	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	7.63% 2.9g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dock	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	9.4% 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	3.25% 13μg	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	53.3% 48mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dock	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14.6% 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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	15% 0.35mg	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	9% 63mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.27% 4mg	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% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Dock:

• Canned All Types Kidney Beans have 2.9 times more Vitamin B1, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Dock.
• While Raw Dock contains 2 times more Vitamin B2, 1.6 times more Vitamin B6 and 40 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Dock have similar amounts of Vitamin B3 per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Dock:

• Canned All Types Kidney Beans have 1.4 times more Phosphorus, 74 times more Sodium and 2.3 times more Zinc than Raw Dock.
• While Raw Dock contains 1.3 times more Calcium, 2.1 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Dock have similar amounts of Copper, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 3.8 times more Energy, 4.5 times more Carbohydrate, 1.5 times more Fiber and 2.6 times more Protein than Raw Dock.
• Both Canned All Types Kidney Beans as well as Raw Dock have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.