Comparing Nutrients in 100 calories Red Kidney Beans VS Canned White Beans

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Canned White Beans: 87.7g

Red Kidney Beans have 3 times more energy per 100g than Canned White Beans. It has high energy density when compared to other foods. Canned White Beans having average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Canned White Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	3.07% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.35% 0.25g	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	12% 4.5g	11% 4.2g	38g per day for Men 19-50 years
Protein	12% 6.7g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.5% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	5.06% 0.066mg	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	29.2% 117μg	14.3% 57μg	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	1.5% 1.34mg	0% 0mg	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	0.42% 0.062mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22.6% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	10.7% 44.7mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	19.6% 0.45mg	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	17.2% 120mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	8.93% 0.98mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.66% 61.5g	3700g per day for Men 19-50 years

Red Kidney Beans VS Canned White Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Canned White Beans?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Canned White Beans:

• 100 calories of Red Kidney Beans have 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned White Beans.
• While 100 kcal of Canned White Beans contain 11.1 times more Vitamin E and 1.5 times more Vitamin K than Raw Red Kidney Beans.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin E and Vitamin K
• 100 calories of Canned White Beans have insufficient amounts of Vitamin B3
• Both Raw Red Kidney Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Canned White Beans:

• 100 calories of Red Kidney Beans have 1.5 times more Phosphorus than Canned White Beans.
• While 100 kcal of Canned White Beans contain 2.6 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 1.5 times more Selenium and 83.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned White Beans contain similar levels of Copper, Magnesium, Potassium and Zinc per 100 calories.
• 100 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 2.2 times more Omega 3 than Canned White Beans.
• Both Red Kidney Beans and Canned White Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Raw Red Kidney Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in 100 calories.