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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	23% 30g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.57% 0.41g	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	24% 9.07g	18% 6.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.18% 0.11mg	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	46% 184μg	23% 92μg	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	0.28% 0.043mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	36.5% 0.33mg	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	39.3% 3.15mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	31.7% 0.73mg	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	28% 196mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.7% 99g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Canned White Beans.
• While Canned White Beans contain 26.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned White Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Phosphorus than Canned White Beans.
• While Canned White Beans contain 2.1 times more Calcium, 1.3 times more Iron, 1.5 times more Selenium and 340 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned White Beans have similar amounts of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3 times more Omega 3 and 1.3 times more Fiber than Canned White Beans.
• Both Boiled All Types Kidney Beans and Canned White Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Canned White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.