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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Vegetarian fillets	Recommended Dietary Allowance
Energy	2.8% 81kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	48.8% 8.3g	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	6.92% 9g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.1% 0.8g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Vegetarian fillets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	115% 1.5mg	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	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.89% 0.8mg	0% 0mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Vegetarian fillets	Recommended Dietary Allowance
Calcium	2.9% 29mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	103% 0.93mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	NA	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	17.6% 600mg	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	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.2% 45g	3700g per day for Men 19-50 years

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

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

• 100 grams of Canned Red Kidney Beans with Liquids have more Vitamin K than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 10.4 times more Vitamin B1, 13.4 times more Vitamin B2, 24.3 times more Vitamin B3, 18.8 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and 172.5 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 B12 and Vitamin E
• 100 grams of Vegetarian fillets have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Vegetarian fillets have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Canned Red Kidney Beans with Liquids have 1.3 times more Magnesium and 1.7 times more Water than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 3.3 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 4.2 times more Phosphorus, 2.3 times more Potassium, 1.9 times more Sodium and 2.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Vegetarian fillets lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.6 times more Carbohydrate and 2.3 times more Sugars than Vegetarian fillets.
• While 100 g of Vegetarian fillets contain 3.6 times more Energy, 50 times more Fat, 22.8 times more Saturated Fat, 20.4 times more Omega 3, 99.9 times more Omega 6, 1.4 times more Fiber and 4.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6