Comparing Nutrients in 14 ounces Canned Kidney Beans VS Canned Baked Beans

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	62.6% 81.3g	130g per day for Men 19-50 years
Sugars	10% 7.34g	42.6% 31g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	57.4% 22g	38g per day for Men 19-50 years
Protein	37% 20.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	39.7% 0.52mg	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	35.7% 143μg	24% 95μg	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	5.3% 4.76mg	13.7% 12.3mg	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	0.53% 0.079mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	91% 0.82mg	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	58% 4.64mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	51% 357mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Baked Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Kidney Beans have 1.5 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Baked Beans.
• While 14 oz of Canned Baked Beans no Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Canned Baked Beans have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Kidney Beans have 4 times more Iron and 296 times more Sodium than Canned Baked Beans.
• While 14 oz of Canned Baked Beans no Salt contain 1.5 times more Calcium, 1.5 times more Copper, 5 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Baked Beans no Salt contain 1.4 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans offer comparable quantities of Energy, Omega 3 and Protein per 14 ounces.
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in 14 ounces.