Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Canned Kidney Beans	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	41% 0.53mg	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	41% 163μg	116% 463μg	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	6.05% 5.44mg	6.55% 5.9mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	124% 1.12mg	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	66.3% 5.3mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	102% 2.35mg	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	58.3% 408mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.46% 313g	3700g per day for Men 19-50 years

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

• Boiled Great Northern Beans with Salt contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Great Northern Beans with Salt have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned All Types Kidney Beans have 1.2 times more Sodium than Boiled Great Northern Beans with Salt.
• While Boiled Great Northern Beans with Salt contain 2 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Selenium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Great Northern Beans with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Great Northern Beans with Salt contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Great Northern Beans with Salt have similar amounts of Omega 3 per 1 lb.
• Both Canned All Types Kidney Beans as well as Boiled Great Northern Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.