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

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled California Red 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	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.28% 0.048g	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	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	NA	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	59.2% 22.5g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled California 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	32.7% 0.39mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	77.7% 0.7mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	33.5% 0.77mg	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	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.8% 289g	4.38% 162g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Manganese, 1.4 times more Selenium, 98 times more Sodium and 1.8 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Copper and 1.6 times more Iron than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.