Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Boiled Kidney Beans

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.6 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is average in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	41.4% 54g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	1.04% 0.76g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	39.8% 15g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled 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	32.7% 0.39mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	22% 0.28mg	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	21.3% 85μg	76.8% 307μg	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	3.3% 2.96mg	3.15% 2.83mg	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	0.49% 0.074mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	56.7% 0.51mg	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	58% 4.63mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	44% 1mg	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	56% 393mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	7.8% 289g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Boiled Kidney Beans:

• Canned Red Kidney Beans Solids and Liquids have 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Boiled Kidney Beans:

• Canned Red Kidney Beans Solids and Liquids have 1.3 times more Calcium, 1.2 times more Phosphorus, 1.6 times more Selenium, 401.4 times more Sodium and 1.8 times more Water than Boiled All Types Kidney Beans.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Kidney Beans Solids and Liquids have 9.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.