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

Weight per 300 calories

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

Boiled Red Kidney Beans with Salt have 1.6 times more energy per 100g than Canned low Salt Red Kidney Beans with Liquids. It has average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids low Salt having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans with Salt	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	42.3% 55g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	9.45% 6.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	46% 17.5g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans with Salt	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	22.8% 0.3mg	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	76.8% 307μg	24% 96μg	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	3.15% 2.83mg	3.3% 2.96mg	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	0.47% 0.071mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans with Salt	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	6.6% 66mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	60.5% 0.54mg	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	87% 6.94mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	47% 1.08mg	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	48% 335mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.27% 158g	7.8% 289g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Red Kidney Beans with Salt have 3.2 times more Vitamin B9 and 1.3 times more Vitamin K than Canned low Salt Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids low Salt contain 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Boiled Red Kidney Beans with Salt as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans with Salt have 2.1 times more Omega 3 than Canned low Salt Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids low Salt contain 9.1 times more Sugars than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Boiled Red Kidney Beans with Salt as well as Canned Red Kidney Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in 300 calories.