Comparing Nutrients in 5 ounces Great Northern Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Great Northern Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	67% 87g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.1% 2.98g	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	75.3% 28.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	55.3% 31g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	43.3% 0.56mg	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	171% 683μg	140% 558μg	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	8.35% 7.5mg	7.1% 6.38mg	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	2.08% 0.31mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 248mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	97% 7.75mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	68.5% 1.57mg	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	91% 634mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Great Northern Beans vs Red Kidney Beans:

• 5 ounces of Great Northern Beans have 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Red Kidney Beans.
• Both Great Northern Beans and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per five ounces.
• Both Raw Great Northern Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Great Northern Beans vs Red Kidney Beans:

• 5 ounces of Great Northern Beans have 2.1 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 4 times more Selenium than Red Kidney Beans.
• Both Great Northern Beans and Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Great Northern Beans have 1.3 times more Fiber than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.7 times more Omega 3 than Raw Great Northern Beans.
• Both Great Northern Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.
• Both Raw Great Northern Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.