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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Celery	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.44% 0.075g	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	3.08% 4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	3.27% 2.37g	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	0.91% 0.66g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.14g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Celery	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	6.6% 0.086mg	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	8.25% 33μg	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	6.78% 6.1mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	31.5% 37.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Celery	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	4% 0.036mg	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	15.6% 1.25mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	4.6% 0.11mg	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	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	6.07% 91mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.54% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Boiled Celery 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 Boiled Celery:

• 100 grams of Canned Red Kidney Beans with Liquids have 4.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain more Vitamin A, 2.4 times more Vitamin B5, 1.4 times more Vitamin B9, 7.6 times more Vitamin C, 17.5 times more Vitamin E and 9.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Celery provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 100 grams of Boiled Celery have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Celery 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 Boiled Celery:

• 100 grams of Canned Red Kidney Beans with Liquids have 4.1 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 2.8 times more Sodium and 4.4 times more Zinc than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain 1.4 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Celery contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Boiled Celery lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 4.5 times more Energy, more Omega 3, 3.7 times more Carbohydrate, 2.7 times more Fiber and 6.3 times more Protein than Boiled Celery.
• While 100 g of Boiled and Drained Celery contain 1.3 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Boiled Celery provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Celery provide inadequate amounts of Omega 6 in 100 grams.