Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Nance, canned, syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Nance, canned, syrup, drained	2%	11%	87%

Macro Nutrients

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	NA	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	21.6% 15.7g	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	11.3% 8.2g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	18.4% 7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	1% 0.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	1.15% 0.015mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Nance, canned, syrup, drained	Recommended Dietary Allowance
Calcium	2.8% 28mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	5.9% 0.053mg	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	36.8% 2.94mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	7.48% 0.17mg	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	20.3% 142mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Nance, canned, syrup, drained per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Nance, canned, syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Nance, canned, syrup, drained:

• 100 grams of Boiled Red Kidney Beans have 10.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 8 times more Vitamin B6 than Nance, canned, syrup, drained.
• While 100 g of Nance, canned, syrup, drained contain 9 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Nance, canned, syrup, drained:

• 100 grams of Boiled Red Kidney Beans have 4.6 times more Copper, 7.9 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 20.3 times more Phosphorus, 2.1 times more Potassium and 17.8 times more Zinc than Nance, canned, syrup, drained.
• While 100 g of Nance, canned, syrup, drained contain 1.5 times more Calcium than Boiled Red Kidney Beans.
• 100 grams of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.3 times more Energy and 15.5 times more Protein than Nance, canned, syrup, drained.
• While 100 g of Nance, canned, syrup, drained contain 48.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Nance, canned, syrup, drained offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Nance, canned, syrup, drained provide inadequate amounts of Protein