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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled White Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 552kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	69% 38.6g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	121% 1.58mg	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	391% 1564μg	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	20% 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	25% 3.73mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.7% 357mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	101% 11mg	11mg per day for Men 19-50 years
Water	6.77% 250g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Red Kidney Beans per 14 oz

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

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

• 14 ounces of Boiled White Beans have 4.5 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.3 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Boiled White Beans.
• 14 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled White Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Red Kidney Beans contain 2.4 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Red Kidney Beans contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 2.4 times more Energy, 5.2 times more Omega 3, 2.4 times more Carbohydrate, 6.2 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Boiled White Beans.
• Both Boiled White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.