Comparing Nutrients in 100 grams Red Kidney Beans VS Canned Beets

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Beets	11%	4%	85%

Macro Nutrients

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Energy	11.6% 337kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	7.6% 5.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40% 15g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.98% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.4% 0.057mg	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	99% 394μg	7.5% 30μg	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	5% 4.5mg	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	1.4% 0.21mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Beets	Recommended Dietary Allowance
Calcium	8.3% 83mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	0.66% 26.3μg	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	83.6% 6.7mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	12.5% 0.29mg	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	58% 406mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Beets per 100 g

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

Lets compare vitamin content per 100 grams of Red Kidney Beans vs Canned Beets:

• 100 grams of Red Kidney Beans have 60.8 times more Vitamin B1, 5.4 times more Vitamin B2, 13.4 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6, 13.1 times more Vitamin B9 and 28 times more Vitamin K than Canned Beets.
• Both Red Kidney Beans and Canned Beets provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Beets have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Raw Red Kidney Beans as well as Canned Beets, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Kidney Beans vs Canned Beets:

• 100 grams of Red Kidney Beans have 5.5 times more Calcium, 11.8 times more Copper, 3.7 times more Iron, 8.1 times more Magnesium, 3.9 times more Manganese, 23.9 times more Phosphorus, 9.2 times more Potassium, 6.4 times more Selenium and 13.3 times more Zinc than Canned Beets.
• While 100 g of Canned Beets, Solids contain 16.2 times more Sodium and 7.7 times more Water than Raw Red Kidney Beans.
• 100 grams of Canned Beets lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Canned Beets, Solids lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 10.9 times more Energy, 89.5 times more Omega 3, 8.5 times more Carbohydrate, 8.4 times more Fiber and 24.8 times more Protein than Canned Beets.
• While 100 g of Canned Beets, Solids contain 2.6 times more Sugars than Raw Red Kidney Beans.
• 100 grams of Canned Beets provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Canned Beets, Solids provide inadequate amounts of Omega 6 in 100 grams.