Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	76.2% 99g	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	111% 42g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	36.3% 0.47mg	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	26% 104μg	84% 336μg	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	4.03% 3.63mg	6.05% 5.44mg	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 Red Kidney Beans with Liquids	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	132% 1.2mg	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	71% 5.67mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	50.3% 1.16mg	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	68.7% 481mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Boiled Royal Red Kidney Beans:

• Boiled Royal Red Kidney Beans contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled Royal Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Boiled Royal Red Kidney Beans:

• Canned Red Kidney Beans Solids and Liquids have 51.2 times more Sodium than Boiled Royal Red Kidney Beans.
• While Boiled Royal Red Kidney Beans contain 1.5 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled Royal Red Kidney Beans have similar amounts of Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Royal Red Kidney Beans contain 1.5 times more Energy, 1.5 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled Royal Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Royal Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.