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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	126% 48g	38g per day for Men 19-50 years
Protein	163% 91g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned White Beans	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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	57.7% 0.75mg	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	163% 650μg	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	0% 0mg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	66% 660mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	258% 2.32mg	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	374% 30mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	224% 5.15mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	134% 4540mg	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	227% 3400mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	19% 701g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Canned White 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 White Beans:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned White Beans.
• Both Boiled California Red Kidney Beans and Canned White Beans provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3
• Both Boiled California Red Kidney Beans as well as Canned White Beans 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 White Beans:

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Copper and 1.5 times more Phosphorus than Canned White Beans.
• While 1 kg of Canned White Beans contains 1.6 times more Manganese, 1.3 times more Selenium, 85 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned White Beans contain similar levels of Calcium, Iron, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Fiber and 1.3 times more Protein than Canned White Beans.
• While 1 kg of Canned White Beans contains 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned White Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Boiled California Red Kidney Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in one kilogram.