Comparing Nutrients in 1 kilogram Canned Red Kidney Beans Rinsed VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	41.7% 1210kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	% 3.7g	g per day for Men 19-50 years
Fiber	158% 60g	276% 105g	38g per day for Men 19-50 years
Protein	145% 81g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	106% 1.38mg	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	57.5% 230μg	350% 1400μg	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	10% 9mg	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	2% 0.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	233% 2.1mg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	229% 5.27mg	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	169% 1180mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18.6% 689g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Boiled Navy Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans Rinsed vs Boiled Navy Beans with Salt:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 9.5 times more Vitamin K than Boiled Navy Beans with Salt.
• While 1 kg of Boiled Navy Beans with Salt contains 4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Navy Beans with Salt have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans Rinsed vs Boiled Navy Beans with Salt:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 1.3 times more Copper than Boiled Navy Beans with Salt.
• While 1 kg of Boiled Navy Beans with Salt contains 1.6 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt contain similar levels of Calcium, Phosphorus and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 1.5 times more Omega 3 than Boiled Navy Beans with Salt.
• While 1 kg of Boiled Navy Beans with Salt contains 1.3 times more Carbohydrate and 1.8 times more Fiber than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt offer comparable quantities of Energy and Protein per one kilogram.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.