Comparing Nutrients in 1 kilogram Canned Baked Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Baked Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	36.2% 1050kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 205g	112% 145g	130g per day for Men 19-50 years
Sugars	107% 77.8g	25.5% 18.5g	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	% 18.5g	g per day for Men 19-50 years
Fiber	145% 55g	113% 43g	38g per day for Men 19-50 years
Protein	85.7% 48g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	57% 0.74mg	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	60% 240μg	90% 360μg	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	34.4% 31mg	13.3% 12mg	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	10% 1.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	50% 500mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	150% 1.35mg	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	36.3% 2.9mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	73% 1.68mg	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	149% 1040mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19.6% 726g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Baked Beans vs Canned Kidney Beans:

• Canned Baked Beans no Salt have 1.3 times more Vitamin B1, 1.8 times more Vitamin B6, 2.6 times more Vitamin C and 7.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Canned Baked Beans no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Baked Beans vs Canned Kidney Beans:

• Canned Baked Beans no Salt have 1.5 times more Calcium, 1.5 times more Copper, 1.2 times more Potassium, 5 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Iron and 296 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt and Canned All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Baked Beans no Salt have 1.3 times more Energy, 1.4 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Baked Beans no Salt and Canned All Types Kidney Beans have similar amounts of Omega 3 and Protein per 1 kg.
• Both Canned Baked Beans no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.