Comparing Nutrients in 7 ounces Canned Kidney Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	22% 28.8g	91% 119g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	18% 71.4μg	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	2.65% 2.4mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	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	29% 2.32mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	25.5% 179mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6, 10.9 times more Vitamin B9 and 3.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned All Types Kidney Beans have 26.9 times more Sodium and 6.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 8.1 times more Copper, 8 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 6.3 times more Potassium, 3.6 times more Selenium and 5.5 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 3.9 times more Energy, 4.1 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw California Red Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.