Comparing Nutrients in 14 ounces Canned Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13% 373kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 84g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	10% 7.34g	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	8.54% 6.2g	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	% 6.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 7.34g	g per day for Men 19-50 years
Fiber	43% 16.3g	45% 17g	38g per day for Men 19-50 years
Protein	33.7% 19g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	22.6% 0.29mg	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	12% 47.6μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	3.97% 0.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	59.5% 0.54mg	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	59% 4.72mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	29% 0.67mg	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	42% 294mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	91% 1361mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	82.3% 9.05mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.72% 286g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Beans vs Canned Kidney Beans:

• Canned Beans with Salt have 1.6 times more Vitamin B5 and 7.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Canned Beans with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Beans vs Canned Kidney Beans:

• Canned Beans with Salt have 5.6 times more Selenium and 5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Manganese than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Beans with Salt have 1.5 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3 than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Canned Beans with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.