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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	33% 42.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	64.5% 258μg	14% 55.6μg	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	0.44% 0.4mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	60% 0.54mg	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	55% 4.4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	33% 0.76mg	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	39% 274mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.65% 135g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B9 and 6 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Calcium, 1.3 times more Copper, 1.5 times more Selenium and 231 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 2.1 times more Fat and 11.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Kidney Beans, Solids have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.