Comparing Nutrients in 1 kilogram Canned White Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned White Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	112% 145g	130g per day for Men 19-50 years
Sugars	4% 2.9g	25.5% 18.5g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	126% 48g	113% 43g	38g per day for Men 19-50 years
Protein	130% 72.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	57% 0.74mg	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	163% 650μg	90% 360μg	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	52.7% 7.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	73% 730mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	150% 1.35mg	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	374% 30mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	73% 1.68mg	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	130% 910mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	19% 701g	21% 780g	3700g per day for Men 19-50 years

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

• Canned White Beans have 1.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 39.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin C and 1.4 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Canned White Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned White Beans vs Canned Kidney Beans:

• Canned White Beans have 2.1 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 1.9 times more Potassium, 1.8 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned White Beans and Canned All Types Kidney Beans have similar amounts of Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 1.4 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3 and 6.4 times more Sugars than Canned White Beans.
• Both Canned White Beans and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Canned White Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.