Comparing Nutrients in 1 kilogram Canned Kidney Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	29% 840kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	460% 598g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	655% 249g	38g per day for Men 19-50 years
Protein	93% 52.2g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1222% 11mg	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	146% 11.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	435% 10mg	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	129% 900mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	21% 780g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 3.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs California Red Kidney Beans:

• Canned All Types Kidney Beans have 26.9 times more Sodium and 6.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 8.1 times more Copper, 8 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 6.3 times more Potassium, 3.6 times more Selenium and 5.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 3.9 times more Energy, 4.1 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.