Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	34.7% 13g	16% 6.1g	38g per day for Men 19-50 years
Protein	23% 13g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.72% 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	26.2% 105μg	8.15% 32.6μg	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	1.26% 1.13mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	23% 0.21mg	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	53% 4.22mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	18% 0.41mg	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	27.7% 194mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Canned Red Kidney Beans with Liquids:

• Boiled California Red Kidney Beans have 1.2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Canned Red Kidney Beans with Liquids:

• Boiled California Red Kidney Beans have 2.3 times more Calcium, 2 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 64 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Red Kidney Beans Solids and Liquids have similar amounts of Manganese, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled California Red Kidney Beans have 1.5 times more Energy, 1.5 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.