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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned White Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.57% 162kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24% 31g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	18% 6.8g	34.7% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled Royal 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	11.3% 0.15mg	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	26.2% 105μg	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	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	7.47% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	41.3% 0.37mg	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	53% 4.24mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	15.7% 0.36mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	2.7% 99g	2.57% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned White Beans versus 5 oz of Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 5 oz of Boiled Royal Red Kidney Beans contain 1.8 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned White Beans.
• Both Canned White Beans and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Canned White Beans have insufficient amounts of Vitamin B3
• Both Canned White Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Canned White Beans have 1.7 times more Calcium, 1.2 times more Magnesium, 2 times more Manganese, 1.2 times more Potassium, 1.3 times more Selenium, 68 times more Sodium and 1.2 times more Zinc than Boiled Royal Red Kidney Beans.
• While 5 oz of Boiled Royal Red Kidney Beans contain 1.6 times more Phosphorus than Canned White Beans.
• Both Canned White Beans and Boiled Royal Red Kidney Beans contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Canned White Beans and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• Both Canned White Beans as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.