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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Canned low Salt Red Kidney Beans with Liquids	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	28% 810kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	168% 219g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	139% 53g	245% 93g	38g per day for Men 19-50 years
Protein	93% 52.2g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Red Kidney Beans with Liquids	Boiled Royal Red Kidney 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	88.3% 1.06mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	80% 1.04mg	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	65% 260μg	185% 740μg	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	8.9% 8mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Red Kidney Beans with Liquids	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	291% 2.62mg	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	156% 12.5mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	111% 2.55mg	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	151% 1060mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	78% 1170mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	82% 9mg	11mg per day for Men 19-50 years
Water	21% 780g	18% 670g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Canned low Salt Red Kidney Beans with Liquids vs Boiled Royal Red Kidney Beans with Salt:

• 1 kg of Boiled Royal Red Kidney Beans with Salt contains 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kg of Boiled Royal Red Kidney Beans with Salt contains 1.5 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.1 times more Sodium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Boiled Royal Red Kidney Beans with Salt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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