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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned White Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	172% 224g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	126% 48g	245% 93g	38g per day for Men 19-50 years
Protein	130% 72.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	73% 730mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	19% 701g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned White Beans.
• Both Canned White Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3
• Both Canned White Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned White Beans has 1.6 times more Manganese, 1.3 times more Selenium, 85 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Phosphorus than Canned White Beans.
• Both Canned White Beans and Boiled California Red Kidney Beans contain similar levels of Calcium, Copper, Iron, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned White Beans has 1.8 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.9 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Canned White Beans and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Canned White Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.