Comparing Nutrients in 1 kilogram Canned Great Northern Beans low Salt VS Boiled All Types Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Boiled All Types Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	175% 228g	130g per day for Men 19-50 years
Sugars	19.4% 14g	4.4% 3.2g	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	168% 64g	38g per day for Men 19-50 years
Protein	132% 73.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Boiled All Types Kidney Beans with Salt	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	92% 1.2mg	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	325% 1300μg	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	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	52.7% 7.9mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	118% 1770mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	19% 699g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Boiled All Types Kidney Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Great Northern Beans low Salt versus 1 kg of Boiled All Types Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Great Northern Beans low Salt vs Boiled All Types Kidney Beans with Salt:

• 1 kilogram of Canned Great Northern Beans low Salt has 1.3 times more Vitamin B5 than Boiled All Types Kidney Beans with Salt.
• While 1 kg of Boiled All Types Kidney Beans with Salt contains 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled All Types Kidney Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per one kilogram.
• Both Canned Great Northern Beans low Salt as well as Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Great Northern Beans low Salt vs Boiled All Types Kidney Beans with Salt:

• 1 kilogram of Canned Great Northern Beans low Salt has 1.9 times more Calcium and 3.4 times more Selenium than Boiled All Types Kidney Beans with Salt.
• While 1 kg of Boiled All Types Kidney Beans with Salt contains 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Sodium and 1.6 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled All Types Kidney Beans with Salt contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled All Types Kidney Beans with Salt contains 2.3 times more Omega 3 and 1.3 times more Fiber than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled All Types Kidney Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Canned Great Northern Beans low Salt as well as Boiled All Types Kidney Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.