Comparing Nutrients in 5 ounces Canned White Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned White Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.57% 162kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	67% 87g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	4.1% 2.98g	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	18% 6.8g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	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	11.3% 0.14mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	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	23% 92μg	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	7.47% 1.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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% 4.24mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	68.5% 1.57mg	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	18.4% 129mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	2.7% 99g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Canned White Beans have 3.8 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.3 times more Vitamin B1, 5.8 times more Vitamin B2, 18.7 times more Vitamin B3, 4.2 times more Vitamin B5, 5.3 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Canned White Beans.
• 5 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Canned White Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned White Beans have 28.3 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 2.2 times more Manganese, 4.5 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.5 times more Zinc than Canned White Beans.
• Both Canned White Beans and Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 3 times more Energy, 6.4 times more Omega 3, 2.9 times more Carbohydrate, 7.2 times more Sugars, 3.2 times more Fiber and 3.1 times more Protein than Canned White Beans.
• Both Canned White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.