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

Weight per 500 calories

• Boiled Sprouted Kidney Beans: 1515g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Boiled and Drained Sprouted Kidney Beans, which is average in comparison to other foods. Boiled Sprouted Kidney Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	184% 2.94g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	NA	67.4% 25.6g	38g per day for Men 19-50 years
Protein	131% 73g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 46mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	34% 0.44mg	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	178% 712μg	53.6% 214μg	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	599% 539mg	7.94% 7.14mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28.8% 288mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	89.3% 0.8mg	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	169% 13.5mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	83% 348mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	43.5% 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	82.3% 576mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	86.5% 2939mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	7.07% 106mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	36.6% 1353g	12.6% 465g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Kidney Beans have 7.9 times more Vitamin B1, 13.6 times more Vitamin B2, 18.7 times more Vitamin B3, 7 times more Vitamin B5, 3.2 times more Vitamin B6, 3.3 times more Vitamin B9 and 75.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Sprouted Kidney Beans have 1.4 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 2.1 times more Potassium, 1.7 times more Selenium, 2.4 times more Zinc and 2.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 16.6 times more Sodium than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Canned All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Sprouted Kidney Beans have 2.5 times more Fat, 6 times more Omega 3, 3 times more Omega 6 and 2.4 times more Protein than Canned All Types Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.