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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled White Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.8% 197kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.63% 0.45g	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	23.5% 8.93g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Boiled 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	14% 0.17mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	13% 0.17mg	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	28.7% 115μg	46% 184μg	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	8.9% 1.33mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.8% 128mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	38% 0.34mg	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	65.6% 5.24mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	29.4% 0.68mg	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	23% 160mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled White Beans have 31.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled White Beans have insufficient amounts of Vitamin B3
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled White Beans as well as Boiled 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 Boiled White Beans vs Boiled Red Kidney Beans:

• 5 ounces of Boiled White Beans have 3.2 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.3 times more Phosphorus than Boiled White Beans.
• Both Boiled White Beans and Boiled Red Kidney Beans contain similar levels of Copper and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Red Kidney Beans contain 2.4 times more Omega 3 than Boiled White Beans.
• Both Boiled White Beans and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• Both Boiled White Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.