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

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Canned low Salt Red Kidney Beans with Liquids	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	28% 810kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	202% 262g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	4.7% 3.4g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 3.4g	g per day for Men 19-50 years
Fiber	139% 53g	237% 90g	38g per day for Men 19-50 years
Protein	93% 52.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Red Kidney Beans with Liquids	Boiled Pinto 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	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Red Kidney Beans with Liquids	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	243% 2.2mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	197% 4.53mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	78% 1170mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	21% 780g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned low Salt Red Kidney Beans with Liquids VS Boiled Pinto 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 Pinto 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 Pinto Beans with Salt:

• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids has 1.6 times more Vitamin B3 than Boiled Pinto Beans with Salt.
• While 1 kg of Boiled Pinto Beans with Salt contains 1.8 times more Vitamin B1, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 6.6 times more Vitamin B9 and 47 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Boiled Pinto Beans with Salt provide similar amounts of Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Pinto 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 Pinto Beans with Salt:

• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids has 1.2 times more Water than Boiled Pinto Beans with Salt.
• While 1 kg of Boiled Pinto Beans with Salt contains 1.6 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Selenium, 2 times more Sodium and 1.6 times more Zinc than Canned Red Kidney Beans Solids and Liquids low Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids has 5.4 times more Sugars than Boiled Pinto Beans with Salt.
• While 1 kg of Boiled Pinto Beans with Salt contains 1.8 times more Energy, 2.1 times more Omega 3, 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.