Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%

Macro Nutrients

	Canned Kidney Beans	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	36.3% 47.2g	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	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Sprouted Kidney Beans with Salt	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	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	71.5% 0.93mg	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	118% 470μg	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	396% 356mg	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	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	193% 1.74mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	86.5% 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	129% 900mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Sprouted Kidney Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Sprouted Kidney Beans with Salt:

• 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 3.1 times more Vitamin B1, 5.4 times more Vitamin B2, 7.4 times more Vitamin B3, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 29.7 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Sprouted Kidney Beans with Salt:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Calcium, 1.3 times more Iron, 2.4 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Sodium than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 1.3 times more Copper than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Sprouted Kidney Beans with Salt contain similar levels of Magnesium, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Boiled and Drained Sprouted Kidney Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2.5 times more Energy and 3.1 times more Carbohydrate than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 2.4 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Sprouted Kidney Beans with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt provide inadequate amounts of Energy
• Both Canned All Types Kidney Beans as well as Boiled and Drained Sprouted Kidney Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.