Comparing Nutrients in 100 grams Canned Mixed Vegetables VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Mixed Vegetables	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	7.9% 3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	64.8% 583μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.7% 0.074mg	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	6% 24μg	9% 36μg	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	5.56% 5mg	1.33% 1.2mg	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	1.93% 0.29mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	13% 1.05mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	7.3% 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	6% 42mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mixed Vegetables vs Canned Kidney Beans:

• Canned Mixed Vegetables, Solids have 1.4 times more Vitamin B3, 4.2 times more Vitamin C, 14.5 times more Vitamin E and 4.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Canned Mixed Vegetables, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mixed Vegetables vs Canned Kidney Beans:

• Canned Mixed Vegetables, Solids have 3.4 times more Manganese and 1.2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium and 1.4 times more Sodium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Canned All Types Kidney Beans have similar amounts of Iron, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Mixed Vegetables, Solids have 1.3 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Energy, 2.6 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.