Comparing Nutrients in 5 ounces Canned Red Kidney Beans Rinsed VS Boiled Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Boiled Red Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	5.9% 172kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	22.4% 8.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	13% 0.17mg	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	8.15% 32.6μg	46% 184μg	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	0.31% 0.28mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	38% 0.34mg	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	26.6% 2.13mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	29.4% 0.68mg	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	24% 167mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	9.54% 1.05mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.64% 98g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Boiled Red Kidney Beans with Salt per 5 oz

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

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

• 5 oz of Boiled Red Kidney Beans with Salt contain 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans Rinsed vs Boiled Red Kidney Beans with Salt:

• 5 ounces of Canned Red Kidney Beans Rinsed have 2.1 times more Calcium than Boiled Red Kidney Beans with Salt.
• While 5 oz of Boiled Red Kidney Beans with Salt contain 2 times more Iron, 1.6 times more Magnesium, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt contain similar levels of Copper, Manganese, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans with Salt contain 1.3 times more Omega 3 than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in five ounces.