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

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Canned Beans: 532g

Boiled Red Kidney Beans have 1.4 times more energy per 100g than Canned Beans. It has average energy density when compared to other foods. Canned Beans with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Beans	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	1.72% 0.29g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	58.4% 42.3g	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	11.4% 8.3g	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	% 8.46g	g per day for Men 19-50 years
Sucrose	NA	% 25.5g	g per day for Men 19-50 years
Fiber	76.7% 29g	57.4% 22g	38g per day for Men 19-50 years
Protein	61% 34g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.96% 26.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	42.6% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	34.4% 0.45mg	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	16% 64μg	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	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	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	3.55% 4.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Beans	Recommended Dietary Allowance
Calcium	11% 110mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	85.7% 0.77mg	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	145% 11.6mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	34% 144mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	25.2% 0.58mg	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	80% 559mg	56.2% 394mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	122% 1824mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	110% 12mg	11mg per day for Men 19-50 years
Water	7.12% 264g	10.4% 383g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Canned Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 1.2 times more Vitamin B1, 8 times more Vitamin B9 and 7.8 times more Vitamin K than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 1.3 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Canned Beans have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.2 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 1.6 times more Calcium, 5.6 times more Selenium, 231.7 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 8.3 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 1.3 times more Carbohydrate and 33.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Beans provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.