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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Energy	20% 576kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	79.6% 103g	73.8% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	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	0.6% 9.07mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	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 Red Kidney Beans VS Canned Beans per 1 lb

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 10.8 times more Vitamin B9 and 10.5 times more Vitamin K than Canned Beans.
• Both Boiled Red Kidney Beans and Canned Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Potassium than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 4.2 times more Selenium, 171.5 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.4 times more Energy, 11.2 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 24.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled 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 Red Kidney Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in one pound.