Comparing Nutrients in 14 ounces Canned Kidney Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.26% 0.21g	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	183% 237g	130g per day for Men 19-50 years
Sugars	10% 7.34g	NA	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	260% 99g	38g per day for Men 19-50 years
Protein	37% 20.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	California Red 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	92% 10mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 3.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned All Types Kidney Beans have 26.9 times more Sodium and 6.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 8.1 times more Copper, 8 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 6.3 times more Potassium, 3.6 times more Selenium and 5.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 3.9 times more Energy, 4.1 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.