Comparing Nutrients in 1 kilogram Small White Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Small White Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	116% 3360kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	655% 249g	168% 64g	38g per day for Men 19-50 years
Protein	377% 211g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	619% 7.43mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	92% 1.2mg	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	965% 3860μg	325% 1300μg	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	0% 0mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	173% 1730mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	240% 2.16mg	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	966% 77.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	187% 4.3mg	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	636% 4450mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.16% 117g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Small White Beans vs Boiled Kidney Beans:

• Raw Small White Beans have 4.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Small White Beans vs Boiled Kidney Beans:

• Raw Small White Beans have 4.9 times more Calcium, 2.9 times more Copper, 3.5 times more Iron, 4.4 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 3.8 times more Potassium, 11.6 times more Selenium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.7 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Small White Beans have 2.6 times more Energy, 2.4 times more Fat, 1.4 times more Omega 3, 2.6 times more Omega 6, 2.7 times more Carbohydrate, 3.9 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Small White Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.