Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Canned Kidney Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.69% 0.12g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.66% 0.48g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	10% 0.13mg	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	28.7% 115μg	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	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	0.19% 0.028mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	45.2% 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	20.7% 1.66mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	39% 0.9mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3% 111g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 2.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• While Boiled White Beans contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 47 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled White Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled White Beans:

• Canned All Types Kidney Beans have 49.3 times more Sodium and 1.2 times more Water than Boiled White Beans.
• While Boiled White Beans contain 2.6 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 5.4 times more Sugars than Boiled White Beans.
• While Boiled White Beans contain 1.7 times more Energy, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled White Beans have similar amounts of Omega 3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.