Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Beets

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Beets	14%	3%	83%

Macro Nutrients

	Royal Red Kidney Beans	Beets	Recommended Dietary Allowance
Energy	11.3% 329kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	7.35% 9.56g	130g per day for Men 19-50 years
Sugars	NA	9.32% 6.76g	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	65.5% 25g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.1% 0.33mg	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	5.15% 0.067mg	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	98% 393μg	27.3% 109μg	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	5.44% 4.9mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Beets	Recommended Dietary Allowance
Calcium	13% 131mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	8.33% 0.075mg	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	109% 8.7mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	14.3% 0.33mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.37% 87.6g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Royal Red Kidney Beans have 12.6 times more Vitamin B1, 6 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Beets.
• Both Royal Red Kidney Beans and Beets provide similar amounts of Vitamin C per 100 grams.
• Both Raw Royal Red Kidney Beans as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Royal Red Kidney Beans have 8.2 times more Calcium, 13.3 times more Copper, 10.9 times more Iron, 6 times more Magnesium, 3.4 times more Manganese, 10.2 times more Phosphorus, 4.1 times more Potassium, 4.6 times more Selenium and 7.6 times more Zinc than Beets.
• While 100 g of Raw Beets contain 6 times more Sodium and 7.4 times more Water than Raw Royal Red Kidney Beans.
• 100 grams of Beets lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 7.7 times more Energy, 30.4 times more Omega 3, 6.1 times more Carbohydrate, 8.9 times more Fiber and 15.7 times more Protein than Beets.
• 100 grams of Beets provide inadequate amounts of Energy and Omega 3
• Both Raw Royal Red Kidney Beans as well as Raw Beets provide inadequate amounts of Omega 6 in 100 grams.