Comparing Nutrients in 1 pound Boiled Kidney Beans VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
White Beans	27%	2%	71%

Macro Nutrients

	Boiled Kidney Beans	White Beans	Recommended Dietary Allowance
Energy	20% 576kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	210% 273g	130g per day for Men 19-50 years
Sugars	2% 1.45g	13.2% 9.57g	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	76.4% 29g	181% 69g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	111% 1.44mg	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	147% 590μg	440% 1760μg	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	0% 0mg	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	0.91% 0.14mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	White Beans	Recommended Dietary Allowance
Calcium	16% 159mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	496% 4.46mg	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	126% 10mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	354% 8.15mg	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	89.4% 626mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.4% 51.3g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B3, more Vitamin C and 1.5 times more Vitamin K than Raw White Beans.
• While Raw White Beans contain 2.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs White Beans:

• Boiled All Types Kidney Beans have 5.9 times more Water than Raw White Beans.
• While Raw White Beans contain 6.9 times more Calcium, 4.6 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 4.2 times more Manganese, 2.2 times more Phosphorus, 4.4 times more Potassium, 11.6 times more Selenium, 16 times more Sodium and 3.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw White Beans contain 2.6 times more Energy, 1.8 times more Omega 6, 2.6 times more Carbohydrate, 6.6 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw White Beans have similar amounts of Omega 3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.