Comparing Nutrients in 5 ounces Canned low Salt Red Kidney Beans with Liquids VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	7.97% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	28.4% 37g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.72% 0.52g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0.52g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	39% 15g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy 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	12.5% 0.15mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.2mg	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	9.2% 37μg	49.6% 198μg	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	1.26% 1.13mg	1.4% 1.28mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Red Kidney Beans with Liquids	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33% 0.3mg	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	22% 1.77mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	32.5% 0.75mg	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	21.5% 150mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3% 111g	2.44% 90g	3700g per day for Men 19-50 years

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

• Canned Red Kidney Beans Solids and Liquids low Salt have 6.8 times more Vitamin K than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.4 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt and Boiled Navy Beans with Salt have similar amounts of Vitamin B2 and Vitamin C per 5 oz.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned low Salt Red Kidney Beans with Liquids vs Boiled Navy Beans with Salt:

• Canned Red Kidney Beans Solids and Liquids low Salt have 1.2 times more Water than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 2.4 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Selenium, 2 times more Sodium and 1.7 times more Zinc than Canned Red Kidney Beans Solids and Liquids low Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Kidney Beans Solids and Liquids low Salt have 5 times more Sugars than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 1.7 times more Energy, 1.8 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.