Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	73.8% 96g	130g per day for Men 19-50 years
Sugars	NA	50% 36g	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	9.76% 7.08g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 21.8g	g per day for Men 19-50 years
Fiber	111% 42g	49% 18.6g	38g per day for Men 19-50 years
Protein	74% 41.4g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	29.3% 0.38mg	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	84% 336μg	13.6% 54.4μg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Calcium	30% 299mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	73% 0.66mg	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	169% 13.5mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	21.5% 0.49mg	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	88.8% 621mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Canned Beans:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6 and 6.2 times more Vitamin B9 than Canned Beans.
• Both Boiled California Red Kidney Beans and Canned Beans provide similar amounts of Vitamin B5 per one pound.
• Both Boiled California Red Kidney Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Canned Beans:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Calcium, 2 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Potassium than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 4.2 times more Selenium, 85.8 times more Sodium and 2.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Energy, 2.1 times more Omega 3, 2.3 times more Fiber and 1.9 times more Protein than Canned Beans.
• Both Boiled California Red Kidney Beans and Canned Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in one pound.