Comparing Nutrients in 1 kilogram Canned Beans VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Canned Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32.4% 940kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	163% 211g	112% 145g	130g per day for Men 19-50 years
Sugars	110% 79.6g	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	21.5% 15.6g	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 48g	% 18.5g	g per day for Men 19-50 years
Fiber	108% 41g	113% 43g	38g per day for Men 19-50 years
Protein	85% 47.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned 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	80% 0.96mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	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	30% 120μg	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	0% 0mg	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 Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	149% 12mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	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	106% 740mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19.5% 720g	21% 780g	3700g per day for Men 19-50 years

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

• Canned Beans with Salt have 1.6 times more Vitamin B5 and 7.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2, 3 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Canned Beans with 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 Beans vs Canned Kidney Beans:

• Canned Beans with Salt have 5.6 times more Selenium and 5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Manganese than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Beans with Salt have 1.5 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3 than Canned Beans with Salt.
• Both Canned Beans with Salt and Canned All Types Kidney Beans have similar amounts of Energy, Fiber and Protein per 1 kg.
• Both Canned Beans with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.