Comparing Nutrients in 500 calories Canned Kidney Beans VS Boiled Pink Beans

Weight per 500 calories

• Canned Kidney Beans: 595g
• Boiled Pink Beans: 336g

Boiled Pink Beans have 1.8 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Boiled Pink Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Canned Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	72% 94g	130g per day for Men 19-50 years
Sugars	15% 11g	1.67% 1.2g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	47% 17.8g	38g per day for Men 19-50 years
Protein	55.5% 31g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45% 0.59mg	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	53.6% 214μg	141% 564μg	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	7.94% 7.14mg	0% 0mg	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	0.79% 0.12mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	10.3% 12.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	101% 0.91mg	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% 6.96mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	80% 1.84mg	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	76.5% 536mg	79% 554mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	8.54% 4.7μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	12.6% 465g	5.55% 205g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, more Vitamin C and 2 times more Vitamin K than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 27.6 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Pink Beans have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned All Types Kidney Beans have 262.5 times more Sodium and 2.3 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.4 times more Magnesium and 1.8 times more Manganese than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Pink Beans have similar amounts of Calcium, Copper, Iron, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 1.5 times more Omega 3, 9.1 times more Sugars and 1.4 times more Fiber than Boiled Pink Beans.
• Both Canned All Types Kidney Beans and Boiled Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned All Types Kidney Beans as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.