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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Energy	52.7% 1529kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	74% 96g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	182% 102g	59% 33g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.6% 318g	3700g per day for Men 19-50 years

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

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

• 1 pound of Red Kidney Beans has 6.3 times more Vitamin B1, 5.8 times more Vitamin B2, 18.7 times more Vitamin B3, 4.2 times more Vitamin B5, 5.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Canned White Beans.
• While 1 lb of Canned White Beans contains 3.8 times more Vitamin E than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Red Kidney Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 3 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 4.5 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.5 times more Zinc than Canned White Beans.
• While 1 lb of Canned White Beans contains 28.3 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Canned White Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 3 times more Energy, 6.4 times more Omega 3, 2.9 times more Carbohydrate, 7.2 times more Sugars, 3.2 times more Fiber and 3.1 times more Protein than Canned White Beans.
• Both Raw Red Kidney Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in one pound.