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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 552kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	76.6% 100g	68.4% 89g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	66% 25g	97% 37g	38g per day for Men 19-50 years
Protein	69% 38.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	80.4% 321μg	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% 0mg	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	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.7% 357mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	184% 14.7mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	64% 448mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.18% 266g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans contain 1.3 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled White Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled White Beans have 1.4 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled White Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled White Beans have 2.2 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Fiber than Boiled White Beans.
• Both Boiled White Beans and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled White Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.