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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Red Kidney Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 492kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	68.4% 89g	130g per day for Men 19-50 years
Sugars	21% 15g	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	0.55% 0.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	97% 37g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Boiled 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	22% 0.27mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.8% 0.41mg	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	27.8% 111μg	73.4% 294μg	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	0.88% 0.79mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	127% 1.15mg	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	74.4% 5.95mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	55% 1.26mg	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	68.6% 480mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 2.6 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Red Kidney Beans have 1.2 times more Manganese, 1.3 times more Selenium and 57.8 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 2.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Fiber than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Canned Red Kidney Beans, Solids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.