Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Small White Beans	25%	3%	72%

Macro Nutrients

	Boiled Kidney Beans	Small White Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	6.44% 1.1g	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	190% 247g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	260% 99g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	150% 83.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	134% 1.74mg	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	383% 1532μg	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% 0mg	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	Small White Beans	Recommended Dietary Allowance
Calcium	14% 139mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	280% 2.52mg	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	383% 30.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	221% 5.07mg	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	252% 1766mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	180% 6120mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	92% 51μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	101% 11mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.26% 46.5g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have more Vitamin C than Raw Small White Beans.
• While Raw Small White Beans contain 4.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Small White Beans:

• Boiled All Types Kidney Beans have 5.7 times more Water than Raw Small White Beans.
• While Raw Small White Beans contain 4.9 times more Calcium, 2.9 times more Copper, 3.5 times more Iron, 4.4 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium, 11.6 times more Selenium and 2.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Small White Beans contain 2.6 times more Energy, 2.4 times more Fat, 1.4 times more Omega 3, 2.6 times more Omega 6, 2.7 times more Carbohydrate, 3.9 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.