Comparing Nutrients in 100 calories Canned low Salt Red Kidney Beans with Liquids VS Boiled Navy Beans with Salt

Weight per 100 calories

• Canned low Salt Red Kidney Beans with Liquids: 124g
• Boiled Navy Beans with Salt: 71.4g

Boiled Navy Beans with Salt have 1.7 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids low Salt, which is average in comparison to other foods. Canned low Salt Red Kidney Beans with Liquids having average energy density.

Which food has more nutrients per 100 calories - Canned low Salt Red Kidney Beans with Liquids or Boiled Navy Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	0.36% 0.26g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.26g	g per day for Men 19-50 years
Fiber	17.2% 6.54g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	10.5% 5.88g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	3.63% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	7.6% 0.099mg	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	8.02% 32μg	25% 100μg	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	1.1% 0.99mg	0.71% 0.64mg	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	0.16% 0.025mg	0.048% 0.007mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5.06μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.93% 49.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	16.7% 0.15mg	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	19.3% 1.54mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	9% 38mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	16.4% 0.38mg	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	18.7% 131mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.77% 2.07μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	2.6% 96g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned low Salt Red Kidney Beans with Liquids vs Boiled Navy Beans with Salt:

• Canned Red Kidney Beans Solids and Liquids low Salt have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin C and 11.8 times more Vitamin K than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 1.3 times more Vitamin B1 and 3.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt and Boiled Navy Beans with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Canned low Salt Red Kidney Beans with Liquids vs Boiled Navy Beans with Salt:

• Canned Red Kidney Beans Solids and Liquids low Salt have 1.2 times more Copper, 1.3 times more Phosphorus and 2.1 times more Water than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 1.4 times more Calcium and 1.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt and Boiled Navy Beans with Salt have similar amounts of Iron, Magnesium, Manganese, Potassium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Kidney Beans Solids and Liquids low Salt have 8.6 times more Sugars than Boiled Navy Beans with Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt and Boiled Navy Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.