Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	21.3% 15.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	28.7% 11g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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	18% 71.4μg	12% 47.6μg	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	2.65% 2.4mg	6.84% 6.15mg	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	0.26% 0.04mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	45.4% 0.41mg	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	29% 2.32mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.9% 144g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.5 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B6, 2.6 times more Vitamin C and 7.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Baked Beans no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Baked Beans:

• Canned All Types Kidney Beans have 4 times more Iron and 296 times more Sodium than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 1.5 times more Calcium, 1.5 times more Copper, 5 times more Selenium and 3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Baked Beans no Salt have similar amounts of Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Baked Beans no Salt contain 1.4 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Baked Beans no Salt have similar amounts of Energy, Omega 3 and Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Canned Baked Beans no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.