Comparing Nutrients in 1 pound Boiled Red Kidney Beans with Salt VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans with Salt	27%	3%	70%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	20% 576kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	5.8% 0.98g	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	88.3% 33.6g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	39.4% 0.51mg	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	26% 104μg	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	0.91% 0.14mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	12.7% 127mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	143% 1.3mg	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	167% 13.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	75.3% 1.73mg	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	92% 644mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	72% 1080mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.44% 312g	3700g per day for Men 19-50 years

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

• Boiled Red Kidney Beans with Salt have 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B9, 6 times more Vitamin C and 1.5 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• Both Boiled Red Kidney Beans with Salt and Canned Red Kidney Beans, Rinsed Solids have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Red Kidney Beans with Salt vs Canned Red Kidney Beans Rinsed:

• Boiled Red Kidney Beans with Salt have 2 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Rinsed Solids.
• While Canned Red Kidney Beans, Rinsed Solids contain 2.1 times more Calcium than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Canned Red Kidney Beans, Rinsed Solids have similar amounts of Copper, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Red Kidney Beans with Salt have 1.3 times more Omega 3 and 1.2 times more Fiber than Canned Red Kidney Beans, Rinsed Solids.
• While Canned Red Kidney Beans, Rinsed Solids contain 4.6 times more Saturated Fat and 2 times more Omega 6 than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Canned Red Kidney Beans, Rinsed Solids have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Boiled Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.