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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled White Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	48% 1390kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	114% 148g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	113% 43g	38g per day for Men 19-50 years
Protein	174% 97g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	61.5% 0.8mg	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	203% 810μg	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	0% 0mg	8.9% 8mg	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	62.7% 9.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	90% 900mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	163% 1.47mg	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	463% 37mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	127% 2.9mg	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	161% 1130mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	17% 631g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled White Beans has 1.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 47 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin B2 and 3.5 times more Vitamin B3 than Boiled White Beans.
• Both Boiled White Beans and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Boiled White Beans have insufficient amounts of Vitamin B3
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Boiled White Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled White Beans has 3.1 times more Calcium, 2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 42.7 times more Sodium than Boiled White Beans.
• Both Boiled White Beans and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans has 1.7 times more Energy, 1.4 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 5.4 times more Sugars than Boiled White Beans.
• Both Boiled White Beans as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.