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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Kidney Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.52% 0.43g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	10% 7.34g	1.75% 1.27g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	36.6% 0.48mg	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	129% 516μg	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	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	0.53% 0.079mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	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	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.37% 310g	7.2% 266g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Canned All Types Kidney Beans have 296 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Potassium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled All Types Kidney Beans have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 5.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Energy, 2.1 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.