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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	21% 15g	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	NA	0.55% 0.4g	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	67% 25.4g	57.4% 22g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	NA	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	129% 516μg	27.8% 111μg	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	0.88% 0.79mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	120% 1.08mg	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	110% 8.8mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	66.3% 1.52mg	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	78.2% 548mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.3% 270g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B9 and 6 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Selenium and 231 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 2.1 times more Fat and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.