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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	42.4% 1230kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	245% 93g	158% 60g	38g per day for Men 19-50 years
Protein	169% 95g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	87% 1.13mg	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	185% 740μg	57.5% 230μg	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	2.22% 2mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	44% 440mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	314% 2.83mg	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	346% 27.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	166% 3.82mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2410mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	18% 670g	18.6% 689g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Royal Red Kidney Beans with Salt has 1.6 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Canned Red Kidney Beans Rinsed.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled Royal Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Royal Red Kidney Beans with Salt has 1.8 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 1 kg of Canned Red Kidney Beans, Rinsed Solids contains 1.3 times more Calcium and 1.5 times more Manganese than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed contain similar levels of Copper and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Royal Red Kidney Beans with Salt has 1.6 times more Fiber than Canned Red Kidney Beans Rinsed.
• While 1 kg of Canned Red Kidney Beans, Rinsed Solids contains 2.3 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled Royal Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in one kilogram.