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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned White Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	163% 212g	175% 228g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	126% 48g	168% 64g	38g per day for Men 19-50 years
Protein	130% 72.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned 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	80% 0.96mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	163% 650μg	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	52.7% 7.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	73% 730mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	374% 30mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	130% 910mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	91% 10mg	11mg per day for Men 19-50 years
Water	19% 701g	18% 669g	3700g per day for Men 19-50 years

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

• Canned White Beans have 26.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Canned White Beans.
• Both Canned White Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Canned 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 Canned White Beans vs Boiled Kidney Beans:

• Canned White Beans have 2.1 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.5 times more Selenium and 340 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Phosphorus than Canned White Beans.
• Both Canned White Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 3 times more Omega 3 and 1.3 times more Fiber than Canned White Beans.
• Both Canned White Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Canned White Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.