Comparing Nutrients in 500 calories Boiled Kidney Beans VS Boiled Great Northern Beans

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Great Northern Beans: 424g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	22.2% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	68.7% 89.4g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.3% 25g	78% 29.7g	38g per day for Men 19-50 years
Protein	61% 34g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	38% 0.5mg	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	128% 512μg	108% 432μg	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	5.25% 4.72mg	6.12% 5.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	13.8% 138mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	116% 1.05mg	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	109% 8.74mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	95% 2.2mg	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	77.6% 543mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	48.7% 1657mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.56% 8.47mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	7.12% 264g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Boiled Great Northern Beans:

• Boiled Great Northern Beans contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Great Northern Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Great Northern Beans:

• Boiled Great Northern Beans contain 2.1 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Great Northern Beans have similar amounts of Copper, Iron, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.9 times more Omega 3 than Boiled Great Northern Beans.
• Both Boiled All Types Kidney Beans and Boiled Great Northern Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.