Comparing Nutrients in 100 grams Canned Kidney Beans VS Teff

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Teff	14%	6%	80%

Macro Nutrients

	Canned Kidney Beans	Teff	Recommended Dietary Allowance
Energy	2.9% 84kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	56.3% 73g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.62g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	21% 8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	37% 0.48mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Teff	Recommended Dietary Allowance
Calcium	3.4% 34mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	90% 0.81mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	402% 9.24mg	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	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.2 times more Vitamin K than Raw Teff.
• While Raw Teff contains 3.4 times more Vitamin B1, 5.3 times more Vitamin B2, 8.2 times more Vitamin B3, 6.8 times more Vitamin B5 and 6.5 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Teff have insufficient amounts of Vitamin E in 100 g.

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

• Canned All Types Kidney Beans have 24.7 times more Sodium and 8.8 times more Water than Raw Teff.
• While Raw Teff contains 5.3 times more Calcium, 6 times more Copper, 6.5 times more Iron, 6.8 times more Magnesium, 55 times more Manganese, 4.8 times more Phosphorus, 1.8 times more Potassium, 4.9 times more Selenium and 7.9 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Teff contains 4.4 times more Energy, 4 times more Fat, 3.2 times more Saturated Fat, 1.6 times more Omega 3, 8.8 times more Omega 6, 5 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Teff have similar amounts of Sugars per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.