Comparing Nutrients in 14 ounces Canned Red Kidney Beans Rinsed VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	16.6% 480kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.07% 0.86g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.6g	45.3% 59g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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% 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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	62.7% 24g	55.4% 21g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	24.4% 0.32mg	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	23% 91μg	25.8% 103μg	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	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	23% 230mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	50.2% 1.15mg	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	67% 468mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	7.4% 273g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Canned low Salt Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans Rinsed versus 14 oz of Canned low Salt Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans Rinsed vs Canned low Salt Red Kidney Beans with Liquids:

• 14 ounces of Canned Red Kidney Beans Rinsed have 1.4 times more Vitamin B6 and 1.4 times more Vitamin K than Canned low Salt Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 1.8 times more Vitamin B1 and 4.5 times more Vitamin B2 than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Rinsed Solids as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans Rinsed vs Canned low Salt Red Kidney Beans with Liquids:

• 14 ounces of Canned Red Kidney Beans Rinsed have 2 times more Calcium, 1.9 times more Copper, 1.3 times more Manganese and 1.8 times more Sodium than Canned low Salt Red Kidney Beans with Liquids.
• Both Canned Red Kidney Beans Rinsed and Canned low Salt Red Kidney Beans with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans Rinsed have 1.5 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned low Salt Red Kidney Beans with Liquids.
• Both Canned Red Kidney Beans Rinsed and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Fiber per 14 ounces.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Canned Red Kidney Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in 14 ounces.