Comparing Nutrients in 500 calories Canned Beans VS Boiled Royal Red Kidney Beans

Weight per 500 Calories

• Canned Beans: 532g
• Boiled Royal Red Kidney Beans: 407g

100g of Boiled Royal Red Kidney Beans have 1.3 times more energy than 100g of Canned Beans, having average energy density when compared to other foods.100g of Canned Beans have average energy density.

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 500kcal	22.7% 500kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	2.03% 1.97g	0.71% 0.69g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	1.2% 0.38g	0.3% 0.098g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	5% 0.08g	14.5% 0.23g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.72% 0.29g	0.86% 0.15g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	68.3% 89g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	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	11.4% 8.3g	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	% 8.46g	NA	g per day for Men 19-50 years
Sucrose	% 25.5g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	99% 38g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	45% 25.3g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.96% 26.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	42.6% 0.51mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	16% 0.21mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	14.2% 2.28mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	23% 1.15mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	34.4% 0.45mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	16% 64μg	75.2% 301μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	0% 0mg	5.42% 4.88mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	5.3% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	3.55% 4.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Canned Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	18% 179mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	85.7% 0.77mg	118% 1.07mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	79% 6.33mg	141% 11.3mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	34% 144mg	40.7% 171mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	25.2% 0.58mg	45% 1.04mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	56.2% 394mg	82.5% 577mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	35% 1191mg	45% 1537mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	48.4% 26.6μg	8.87% 4.88μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	122% 1824mg	1.36% 20.3mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	110% 12mg	33.3% 3.66mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	10.4% 383g	7.36% 272g	3700g per day for Men 19-50 years

Canned Beans VS Boiled Royal Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 kcal - Canned Beans or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 500 calories of Canned Beans vs Boiled Royal Red Kidney Beans:

• 500 calories of Canned Beans have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 1.3 times more Vitamin B2 and 4.7 times more Vitamin B9 than Canned Beans with Salt.
• Both Canned Beans and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Canned Beans with Salt as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Beans vs Boiled Royal Red Kidney Beans:

• 500 calories of Canned Beans have 5.5 times more Selenium, 89.8 times more Sodium, 3.3 times more Zinc and 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 1.4 times more Copper, 1.8 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Boiled Royal Red Kidney Beans contain similar levels of Calcium and Magnesium per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Beans have 1.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 500 kcal of Boiled Royal Red Kidney Beans contain 2.9 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Canned Beans with Salt.
• Both Canned Beans and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.