Comparing Nutrients in 500 calories Kidney Beans VS Great Northern Beans

Weight per 500 calories

• Kidney Beans: 150g
• Great Northern Beans: 148g

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

Discover which food has more nutrients per 500 calories - Kidney Beans or Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	1.73% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	70.8% 92g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	4.6% 3.33g	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	98% 37.4g	78.4% 29.8g	38g per day for Men 19-50 years
Protein	63.2% 35.4g	57.6% 32.2g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	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	66% 0.79mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	50.7% 0.66mg	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	148% 592μg	178% 711μg	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	7.5% 6.76mg	8.7% 7.8mg	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	2.2% 0.33mg	2.16% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.8% 28.5μg	7.37% 8.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	21.5% 215mg	26% 258mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	137% 1.23mg	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	154% 12.3mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	66.7% 1.53mg	91% 2.1mg	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	87.3% 611mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	62% 2111mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	8.74% 4.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.43% 15.8g	3700g per day for Men 19-50 years

Kidney Beans VS Great Northern Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Kidney Beans or Great Northern Beans?

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

• 500 calories of Kidney Beans have 3.2 times more Vitamin K than Great Northern Beans.
• While 500 kcal of Raw Great Northern Beans contain 1.4 times more Vitamin B5 than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Great Northern Beans have insufficient amounts of Vitamin K
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Kidney Beans have 1.5 times more Iron and 1.2 times more Zinc than Great Northern Beans.
• While 500 kcal of Raw Great Northern Beans contain 1.3 times more Magnesium, 1.4 times more Manganese and 4 times more Selenium than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Kidney Beans have 1.3 times more Omega 3 and 1.3 times more Fiber than Great Northern Beans.
• Both Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 500 calories.