Comparing Nutrients in 5 ounces Kidney Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	68% 88.4g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	4.4% 3.2g	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	93% 35.3g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	48.7% 0.63mg	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	140% 558μg	171% 683μg	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	7.1% 6.38mg	8.35% 7.5mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	20.3% 203mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	132% 1.2mg	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	145% 11.6mg	97% 7.75mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	87.7% 2mg	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	82.4% 577mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	58.6% 1993mg	58% 1966mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Kidney Beans have 3.2 times more Vitamin K than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 1.4 times more Vitamin B5 than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Kidney Beans have 1.5 times more Iron and 1.2 times more Zinc than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 1.4 times more Magnesium, 1.4 times more Manganese and 4 times more Selenium than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kidney Beans have 1.3 times more Omega 3 and 1.2 times more Fiber than Great Northern Beans.
• Both Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.