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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	6% 174kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34.7% 13g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.3% 0.16mg	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	0.31% 0.28mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	44.6% 0.4mg	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	49% 3.93mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	23.5% 0.54mg	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	28.8% 201mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.64% 98g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Royal Red Kidney Beans with Salt have 1.6 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Canned Red Kidney Beans Rinsed.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled Royal Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled Royal Red Kidney Beans with Salt have 1.8 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.3 times more Calcium and 1.5 times more Manganese than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed contain similar levels of Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Royal Red Kidney Beans with Salt have 1.6 times more Fiber than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 2.3 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled Royal Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in five ounces.