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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	165% 215g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	145% 55g	38g per day for Men 19-50 years
Protein	163% 91g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	66% 660mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 2.6 times more Vitamin B9 than Canned Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.3 times more Selenium and 57.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Fiber than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 2.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one kilogram.