Comparing Nutrients in 5 ounces Small White Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Small White Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	65.2% 84.8g	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	93% 35.3g	93% 35.3g	38g per day for Men 19-50 years
Protein	53.4% 30g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.8% 1.05mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	43.3% 0.56mg	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	137% 547μg	140% 558μg	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% 0mg	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	173% 1.56mg	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	137% 11mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	61.6% 1.4mg	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	90% 631mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Small White Beans vs California Red Kidney Beans:

• Raw Small White Beans have 1.4 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B3 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Small White Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Small White Beans vs California Red Kidney Beans:

• Raw Small White Beans have 1.3 times more Manganese and 4 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Copper than Raw Small White Beans.
• Both Raw Small White Beans and Raw California Red Kidney Beans have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Small White Beans have 4.7 times more Fat, 2.8 times more Omega 3 and 5.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw Small White Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Small White Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.