Comparing Nutrients in 7 ounces Great Northern Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Great Northern Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 673kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	91% 119g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	105% 40g	130% 49.4g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern 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	108% 1.3mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both Raw Great Northern Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Great Northern Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Great Northern Beans have 1.4 times more Manganese and 4 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Copper and 1.7 times more Iron than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Raw California Red Kidney Beans have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Great Northern Beans have 4.6 times more Fat, 9.9 times more Saturated Fat, 2.5 times more Omega 3 and 4.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw Great Northern Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Great Northern Beans as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.