Comparing Nutrients in 100 grams Boiled Kidney Beans VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Boiled Kidney Beans	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	15.2% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.85% 0.05mg	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	32.5% 130μg	6.75% 27μg	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	2.56% 2.3mg	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	0.2% 0.03mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	13% 0.12mg	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	27.8% 2.22mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	9.57% 0.22mg	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	19.7% 138mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	9.93% 149mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Canned Pickled Beets with Liquids:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 1.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 28 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Canned Pickled Beets with Liquids:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.9 times more Copper, 5.4 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 8.1 times more Phosphorus, 3.5 times more Potassium and 3.8 times more Zinc than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 149 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pickled Beets Solids and Liquids have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2 times more Energy, 85 times more Omega 3, 1.4 times more Carbohydrate, 8 times more Fiber and 10.8 times more Protein than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 34.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.