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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Navy Beans	Recommended Dietary Allowance
Energy	28% 810kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	200% 261g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	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	% 3.7g	g per day for Men 19-50 years
Fiber	113% 43g	276% 105g	38g per day for Men 19-50 years
Protein	93% 52.2g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Navy Beans	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	8.9% 8mg	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	1.33% 0.2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	29% 290mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	21% 780g	17.2% 638g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Red Kidney Beans with Liquids has 6.8 times more Vitamin K than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Navy Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Navy Beans 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 with Liquids vs Boiled Navy Beans:

• 1 kilogram of Canned Red Kidney Beans with Liquids has more Sodium and 1.2 times more Water than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 2.4 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Selenium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 5 times more Sugars than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 1.7 times more Energy, 3.5 times more Omega 3, 1.8 times more Carbohydrate, 2.4 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one kilogram.