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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	111% 42g	65.7% 25g	38g per day for Men 19-50 years
Protein	74% 41.4g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	NA	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	31.8% 127μg	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	1% 0.91mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	30% 299mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	137% 1.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	75.7% 1.74mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Canned Red Kidney 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 Red Kidney Beans:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Vitamin B1, 3.9 times more Vitamin B2 and 2.6 times more Vitamin B9 than Canned Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 1.3 times more Selenium and 57.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans contain similar levels of Calcium, Copper, Manganese, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Fiber than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 2.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one pound.