Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Canned low Salt Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned low Salt Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	42.8% 1240kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	245% 93g	121% 46g	38g per day for Men 19-50 years
Protein	163% 91g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	43.3% 0.52mg	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	16.8% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	104% 1.35mg	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	60% 240μg	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	7.78% 7mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned low Salt Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	66% 660mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	180% 1.62mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	138% 3.18mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	18% 669g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned low Salt Pinto Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Canned low Salt Pinto Beans with Liquids 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 low Salt Pinto Beans with Liquids:

• 1 kilogram of Boiled California Red Kidney Beans has 2.5 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned low Salt Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids low Salt contains 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• 1 kilogram of Canned low Salt Pinto Beans with Liquids have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled California Red Kidney Beans as well as Canned Pinto Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Canned low Salt Pinto Beans with Liquids:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned low Salt Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids low Salt contains 3.1 times more Selenium and 36.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned low Salt Pinto Beans with Liquids contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 2 times more Protein than Canned low Salt Pinto Beans with Liquids.
• While 1 kg of Canned Pinto Beans Solids and Liquids low Salt contains 3.7 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Pinto Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in one kilogram.