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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled White Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	214% 278g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	13% 9.53g	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	75.2% 28.6g	181% 69g	38g per day for Men 19-50 years
Protein	79% 44g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	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	44.6% 0.54mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	139% 1.8mg	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	92% 367μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	28.4% 4.26mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 408mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	210% 16.8mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	219% 5.04mg	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	73.2% 513mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	7.73% 286g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled White Beans versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled White Beans vs Red Kidney Beans:

• 1 pound of Boiled White Beans has 4.5 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 15.1 times more Vitamin B3, 3.4 times more Vitamin B5, 4.3 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Boiled White Beans.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled White Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Red Kidney Beans contains 2.4 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 2.4 times more Energy, 5.2 times more Omega 3, 2.4 times more Carbohydrate, 6.2 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Boiled White Beans.
• Both Boiled White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.