Comparing Nutrients in 1 kilogram Canned Great Northern Beans VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	174% 2.8g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	462% 600g	130g per day for Men 19-50 years
Sugars	19.4% 14g	30.8% 22.3g	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	129% 49g	655% 249g	38g per day for Men 19-50 years
Protein	132% 73.7g	421% 236g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	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	119% 1.43mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	305% 3.97mg	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	203% 810μg	985% 3940μg	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	14.4% 13mg	50% 45mg	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	52.7% 7.9mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	158% 190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	53% 530mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	1064% 9.6mg	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	196% 15.7mg	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	333% 1400mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	444% 10.2mg	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	194% 1360mg	581% 4070mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	414% 14060mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	19% 699g	3.18% 118g	3700g per day for Men 19-50 years

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

• Canned Great Northern Beans have 3.6 times more Vitamin E than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 4.9 times more Vitamin B9, 3.5 times more Vitamin C and 6.3 times more Vitamin K than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Great Northern Beans vs Kidney Beans:

• Canned Great Northern Beans have 1.3 times more Selenium, 15.4 times more Sodium and 5.9 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 2.7 times more Calcium, 6 times more Copper, 5.2 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 4.3 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw All Types Kidney Beans contain 2.9 times more Energy, 3.9 times more Omega 3, 2 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Sugars, 5.1 times more Fiber and 3.2 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.