Comparing Nutrients in 1 kilogram Canned Great Northern Beans low Salt VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	168% 219g	130g per day for Men 19-50 years
Sugars	19.4% 14g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	132% 73.7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Boiled Royal Red 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	111% 2.55mg	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	111% 3780mg	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	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	82% 9mg	11mg per day for Men 19-50 years
Water	19% 699g	18% 670g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Boiled Royal Red 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 Royal Red 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 Royal Red Kidney Beans with Salt:

• 1 kilogram of Canned Great Northern Beans low Salt has 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Boiled Royal Red Kidney Beans with Salt.
• Both Canned Great Northern Beans low Salt and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Canned Great Northern Beans low Salt as well as Boiled Royal Red 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 Royal Red Kidney Beans with Salt:

• 1 kilogram of Canned Great Northern Beans low Salt has 1.2 times more Calcium, 1.2 times more Magnesium, 1.6 times more Manganese and 3.4 times more Selenium than Boiled Royal Red Kidney Beans with Salt.
• While 1 kg of Boiled Royal Red Kidney Beans with Salt contains 1.6 times more Copper, 1.8 times more Iron, 1.4 times more Sodium and 1.4 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Royal Red Kidney Beans with Salt contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Great Northern Beans low Salt has 1.3 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• While 1 kg of Boiled Royal Red Kidney Beans with Salt contains 1.9 times more Fiber and 1.3 times more Protein than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Royal Red Kidney Beans with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Canned Great Northern Beans low Salt as well as Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.