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

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	42.8% 1240kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	175% 228g	130g per day for Men 19-50 years
Sugars	52.4% 38g	4.4% 3.2g	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	1.38% 1g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 34.7g	NA	g per day for Men 19-50 years
Fiber	145% 55g	195% 74g	38g per day for Men 19-50 years
Protein	143% 79.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Canned Red Kidney Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	57% 570mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	269% 2.42mg	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	188% 15mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	207% 4.77mg	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	173% 1210mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	81.5% 2770mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	18% 669g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Canned Red Kidney Beans has 2 times more Calcium, 1.3 times more Selenium and 115.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled Red Kidney Beans contain similar levels of Copper, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans has 11.9 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Omega 3 and 1.3 times more Fiber than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Canned Red Kidney Beans, Solids as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.