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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Canned Harvard Beets with Liquids

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Canned Harvard Beets with Liquids
4%
1%
95%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
2.5%73kcal
127 kcalvs73 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.52%0.5g
Fat
0.062%0.06g
0.5 gvs0.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.073g
Saturated Fat
0.028%0.009g
0.073 gvs0.009 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.6%0.17g
Omega 3
0.13%0.002g
0.17 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.64%0.11g
Omega 6
0.11%0.018g
0.11 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
17.5%23g
Carbohydrate
14%18g
23 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
17%6.4g
Fiber
6.58%2.5g
6.4 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
1.5%0.84g
8.67 gvs0.84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
13.3%0.16mg
Vitamin B1
0.83%0.01mg
Thiamine
0.16 mgvs0.01 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.46%0.058mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.058 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.6%0.58mg
Vitamin B3
0.53%0.084mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs0.084 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
3%0.15mg
Pantothenic acid
0.22 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.23%0.12mg
Vitamin B6
4.23%0.055mg
Pyridoxine
0.12 mgvs0.055 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
7.25%29μg
Folates and Folic Acid
130 μgvs29 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.33%1.2mg
Vitamin C
2.67%2.4mg
Ascorbic acid
1.2 mgvs2.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.2%0.03mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.03 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
7%8.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
8.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
1.1%11mg
35 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
24%0.22mg
Copper
10.8%0.097mg
0.22 mgvs0.097 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
27.8%2.22mg
Iron
4.5%0.36mg
2.22 mgvs0.36 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
10%42mg
Magnesium
4.52%19mg
42 mgvs19 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
18.7%0.43mg
Manganese
10.5%0.24mg
0.43 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
19.7%138mg
Phosphorus
2.43%17mg
138 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
4.82%164mg
405 mgvs164 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2%1.1μg
Selenium
2%1.1μg
1.1 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
11%162mg
1 mgvs162 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
2.1%0.23mg
1 mgvs0.23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
2.17%80g
67 gvs80 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Canned Harvard Beets with Liquids:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Canned Harvard Beets with Liquids:
Comparison of macro-nutrients per 100 grams:



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