Comparing Nutrients in 5 ounces Canned Kidney Beans VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	22.3% 29g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	15.2% 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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	NA	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	14% 0.18mg	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	12.8% 51μg	8.5% 34μg	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	1.9% 1.7mg	4.9% 4.4mg	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	0.19% 0.028mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	32.4% 0.29mg	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	20.7% 1.66mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	18.2% 128mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	18% 2mg	11mg per day for Men 19-50 years
Water	3% 111g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Baked Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Canned Baked Beans:

• 5 ounces of Canned Kidney Beans have 1.5 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Canned Baked Beans have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Canned Baked Beans:

• 5 ounces of Canned Kidney Beans have 4 times more Iron and 296 times more Sodium than Canned Baked Beans.
• While 5 oz of Canned Baked Beans no Salt contain 1.5 times more Calcium, 1.5 times more Copper, 5 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Baked Beans no Salt contain 1.4 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Baked Beans offer comparable quantities of Energy, Omega 3 and Protein per five ounces.
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in five ounces.