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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	32.4% 940kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	163% 211g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	110% 79.6g	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	21.5% 15.6g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 48g	g per day for Men 19-50 years
Fiber	195% 74g	108% 41g	38g per day for Men 19-50 years
Protein	155% 86.7g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	64.6% 0.84mg	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	325% 1300μg	30% 120μg	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	13.3% 12mg	0% 0mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Calcium	28% 280mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	161% 1.45mg	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	368% 29.4mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	47.4% 1.1mg	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	203% 1420mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	229% 3430mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	207% 23mg	11mg per day for Men 19-50 years
Water	18% 669g	19.5% 720g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Red Kidney Beans has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 10.8 times more Vitamin B9 and 10.5 times more Vitamin K than Canned Beans.
• Both Boiled Red Kidney Beans and Canned Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned 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 Boiled Red Kidney Beans vs Canned Beans:

• 1 kilogram of Boiled Red Kidney Beans has 1.7 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Potassium than Canned Beans.
• While 1 kg of Canned Beans with Salt contains 4.2 times more Selenium, 171.5 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.4 times more Energy, 11.2 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Canned Beans.
• While 1 kg of Canned Beans with Salt contains 24.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.