Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Ketchup	4%	1%	95%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Ketchup	Recommended Dietary Allowance
Energy	2.8% 81kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	29.3% 21.3g	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	12% 8.72g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 2.3g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Ketchup	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	12% 0.16mg	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	5.75% 23μg	2.25% 9μg	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	0.89% 0.8mg	4.56% 4.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Ketchup	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	15.6% 1.25mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	3.65% 0.084mg	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	15% 106mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Ketchup per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Ketchup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Ketchup:

• 100 grams of Canned Red Kidney Beans with Liquids have 9.6 times more Vitamin B1, 2.8 times more Vitamin B5, 2.6 times more Vitamin B9 and 1.4 times more Vitamin K than Ketchup.
• While 100 g of Catsup contain more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2 times more Vitamin B6, 5.1 times more Vitamin C and 73 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 100 grams of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Catsup have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Ketchup:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.9 times more Calcium, 1.7 times more Copper, 3.6 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Selenium and 3.6 times more Zinc than Ketchup.
• While 100 g of Catsup contain 3.5 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Ketchup contain similar levels of Potassium per 100 grams.
• 100 grams of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 51 times more Omega 3, 14.3 times more Fiber and 5 times more Protein than Ketchup.
• While 100 g of Catsup contain 1.8 times more Carbohydrate, 11.5 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Ketchup offer comparable quantities of Energy per 100 grams.
• 100 grams of Ketchup provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Catsup provide inadequate amounts of Omega 6 in 100 grams.