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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Energy	20% 576kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned White Beans	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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	26% 0.34mg	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	73.7% 295μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	117% 1.05mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	102% 2.34mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	60.6% 2059mg	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	0.6% 9.07mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.6% 318g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Red Kidney Beans has 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 2.9 times more Vitamin K than Canned White Beans.
• While 1 lb of Canned White Beans contains 26.3 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned White Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3
• Both Boiled Red Kidney Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.6 times more Phosphorus than Canned White Beans.
• While 1 lb of Canned White Beans contains 2.6 times more Calcium, 1.3 times more Selenium and 170 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned White Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 3 times more Omega 3 and 1.5 times more Fiber than Canned White Beans.
• Both Boiled Red Kidney Beans and Canned White Beans offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled Red Kidney Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in one pound.