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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Purslane	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	2.73% 3.55g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	9.32% 5.2g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.4% 0.07mg	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	11.7% 10.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Purslane	Recommended Dietary Allowance
Calcium	2.9% 29mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	12.7% 0.11mg	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	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	13.3% 0.31mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	2.93% 44mg	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	2.53% 94g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Red Kidney Beans with Liquids have 3.4 times more Vitamin B1, 3.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled Purslane.
• While 100 g of Boiled and Drained Purslane contain more Vitamin A, 1.3 times more Vitamin B2 and 13.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Purslane provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Boiled Purslane have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Purslane 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 Purslane:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Copper, 1.6 times more Iron, 2.9 times more Phosphorus, 1.2 times more Selenium, 5.8 times more Sodium and 3.6 times more Zinc than Boiled Purslane.
• While 100 g of Boiled and Drained Purslane contain 2.7 times more Calcium, 2.2 times more Magnesium and 1.9 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Purslane contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Boiled Purslane 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, 4.2 times more Carbohydrate and 3.5 times more Protein than Boiled Purslane.
• 100 grams of Boiled Purslane provide inadequate amounts of Energy