Comparing Nutrients in 5 ounces Canned Great Northern Beans low Salt VS Boiled California Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Boiled California Red Kidney Beans with Salt	29%	1%	70%

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	5.57% 162kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	18.3% 6.95g	34.7% 13g	38g per day for Men 19-50 years
Protein	18.7% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	11.3% 0.15mg	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	28.7% 115μg	26.2% 105μg	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	2.05% 1.84mg	1.9% 1.7mg	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	7.47% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	45.5% 0.41mg	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	28% 2.23mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	19.6% 0.45mg	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	27.5% 193mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.68% 99g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Boiled California Red Kidney Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Great Northern Beans low Salt versus 5 oz of Boiled California Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Great Northern Beans low Salt vs Boiled California Red Kidney Beans with Salt:

• 5 ounces of Canned Great Northern Beans low Salt have 1.3 times more Vitamin B5 than Boiled California Red Kidney Beans with Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Canned Great Northern Beans low Salt as well as Boiled California Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Great Northern Beans low Salt vs Boiled California Red Kidney Beans with Salt:

• 5 ounces of Canned Great Northern Beans low Salt have 1.3 times more Manganese and 3.4 times more Selenium than Boiled California Red Kidney Beans with Salt.
• While 5 oz of Boiled California Red Kidney Beans with Salt contain 1.8 times more Copper, 1.9 times more Iron, 1.4 times more Sodium and 1.3 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Great Northern Beans low Salt have 2.3 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• While 5 oz of Boiled California Red Kidney Beans with Salt contain 1.9 times more Fiber than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Canned Great Northern Beans low Salt as well as Boiled California Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in five ounces.