Comparing Nutrients in 1 pound Kidney Beans VS Great Northern Beans

Macros Ratio

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

Macro Nutrients

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	52% 1510kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	218% 283g	130g per day for Men 19-50 years
Sugars	14% 10g	14% 10.3g	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	297% 113g	241% 92g	38g per day for Men 19-50 years
Protein	191% 107g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	156% 2.03mg	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	447% 1787μg	547% 2186μg	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	22.7% 20.4mg	26.7% 24mg	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	6.65% 1mg	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	65% 649mg	79.4% 794mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	422% 3.8mg	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	465% 37mg	310% 25mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	281% 6.45mg	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	264% 1846mg	290% 2028mg	700mg per day for Men 19-50 years
Potassium	188% 6378mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.3% 48.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Great Northern Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Kidney Beans versus 1 lb of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Kidney Beans has 3.2 times more Vitamin K than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 1.4 times more Vitamin B5 than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Kidney Beans has 1.5 times more Iron and 1.2 times more Zinc than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 1.4 times more Magnesium, 1.4 times more Manganese and 4 times more Selenium than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kidney Beans has 1.3 times more Omega 3 and 1.2 times more Fiber than Great Northern Beans.
• Both Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in one pound.