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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	165% 215g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	52.4% 38g	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	1.38% 1g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 34.7g	g per day for Men 19-50 years
Fiber	168% 64g	145% 55g	38g per day for Men 19-50 years
Protein	155% 86.7g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	NA	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	325% 1300μg	70% 280μg	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	2.22% 2mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	302% 2.72mg	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	278% 22mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	167% 3.84mg	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	197% 1380mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	18% 669g	18.4% 681g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B9 and 6 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Selenium and 231 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 2.1 times more Fat and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.