Comparing Nutrients in 7 ounces Great Northern Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Great Northern Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23% 673kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	22% 28.8g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	105% 40g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	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	239% 957μg	18% 71.4μg	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	11.7% 10.5mg	2.65% 2.4mg	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	2.9% 0.44mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	29.8% 0.27mg	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	136% 11mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	14.5% 0.33mg	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	127% 887mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Great Northern Beans vs Canned Kidney Beans:

• Raw Great Northern Beans have 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 4.8 times more Vitamin B3, 8 times more Vitamin B5, 6 times more Vitamin B6, 13.4 times more Vitamin B9, 4.4 times more Vitamin C, 11 times more Vitamin E and 1.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Great Northern Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Great Northern Beans vs Canned Kidney Beans:

• Raw Great Northern Beans have 5.1 times more Calcium, 6.2 times more Copper, 4.7 times more Iron, 7 times more Magnesium, 8.5 times more Manganese, 5 times more Phosphorus, 5.9 times more Potassium, 14.3 times more Selenium and 5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 21.1 times more Sodium and 7.3 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Great Northern Beans have 4 times more Energy, 1.9 times more Fat, 2.5 times more Saturated Fat, 2.6 times more Omega 3, 2.5 times more Omega 6, 4.3 times more Carbohydrate, 1.2 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Canned All Types Kidney Beans.
• Both Raw Great Northern Beans as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.