Comparing Nutrients in 1 pound Canned Great Northern Beans VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Energy	18% 517kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	79% 1.27g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	209% 272g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	14% 10g	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	58.5% 22.2g	297% 113g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	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	54% 0.65mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	139% 1.8mg	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	92% 367μg	447% 1787μg	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	6.55% 5.9mg	22.7% 20.4mg	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	24% 3.6mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	72% 86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	483% 4.35mg	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	89% 7.12mg	465% 37mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	201% 4.63mg	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	88% 617mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	188% 6378mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	8.57% 317g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Great Northern Beans vs Kidney Beans:

• Canned Great Northern Beans have 3.6 times more Vitamin E than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 4.9 times more Vitamin B9, 3.5 times more Vitamin C and 6.3 times more Vitamin K than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Great Northern Beans vs Kidney Beans:

• Canned Great Northern Beans have 1.3 times more Selenium, 15.4 times more Sodium and 5.9 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 2.7 times more Calcium, 6 times more Copper, 5.2 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 4.3 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 1 pound:

• Raw All Types Kidney Beans contain 2.9 times more Energy, 3.9 times more Omega 3, 2 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Sugars, 5.1 times more Fiber and 3.2 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.