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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Canned Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.3% 0.39g	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	80% 104g	130g per day for Men 19-50 years
Sugars	10% 7.34g	1.86% 1.35g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 1.35g	g per day for Men 19-50 years
Fiber	45% 17g	94% 35.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Pinto 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	70% 0.91mg	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	171% 683μg	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	3.53% 3.18mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	78% 1.8mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	44.7% 24.6μg	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	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	8.37% 310g	6.75% 250g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 4.8 times more Vitamin B9 and 47 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Pinto Beans have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned All Types Kidney Beans have 296 times more Sodium and 1.2 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.4 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 6.9 times more Selenium and 2.1 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 5.4 times more Sugars than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.7 times more Energy, 1.7 times more Omega 3, 1.8 times more Carbohydrate, 2.1 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 Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.