Comparing Nutrients in 7 ounces Kidney Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	22.8% 661kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	95% 124g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	6.2% 4.5g	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	130% 49.4g	105% 40g	38g per day for Men 19-50 years
Protein	83.6% 46.8g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	68.2% 0.89mg	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	195% 782μg	239% 957μg	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	9.92% 8.93mg	11.7% 10.5mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	28.4% 284mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	185% 1.66mg	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	203% 16.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	123% 2.82mg	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	115% 808mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Kidney Beans versus 7 oz of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Kidney Beans have 3.2 times more Vitamin K than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 1.4 times more Vitamin B5 than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Kidney Beans have 1.5 times more Iron and 1.2 times more Zinc than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 1.4 times more Magnesium, 1.4 times more Manganese and 4 times more Selenium than Raw All Types Kidney Beans.
• Both Kidney Beans and Great Northern Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kidney Beans have 1.3 times more Omega 3 and 1.2 times more Fiber than Great Northern Beans.
• Both Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.
• Both Raw All Types Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.