Comparing Nutrients in 1 kilogram Kidney Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	115% 3330kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	174% 2.8g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	112% 145g	130g per day for Men 19-50 years
Sugars	30.8% 22.3g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	655% 249g	113% 43g	38g per day for Men 19-50 years
Protein	421% 236g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	57% 0.74mg	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	985% 3940μg	90% 360μg	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	50% 45mg	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	14.7% 2.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	143% 1430mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	150% 1.35mg	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	1025% 82mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	333% 1400mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	444% 10.2mg	73% 1.68mg	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	581% 4070mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	414% 14060mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21% 780g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 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, 3.8 times more Vitamin C, 11 times more Vitamin E and 4.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw All Types Kidney Beans have 4.2 times more Calcium, 7.1 times more Copper, 7 times more Iron, 5.2 times more Magnesium, 6.1 times more Manganese, 4.5 times more Phosphorus, 5.9 times more Potassium, 3.6 times more Selenium and 6.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.3 times more Sodium and 6.6 times more Water than Raw All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw All Types Kidney Beans have 4 times more Energy, 3.4 times more Omega 3, 1.7 times more Omega 6, 4.1 times more Carbohydrate, 1.2 times more Sugars, 5.8 times more Fiber and 4.5 times more Protein than Canned All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.