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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	California Red Kidney Beans	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	22.6% 655kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Red Kidney Beans Rinsed	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	17.2% 0.22mg	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	11.4% 45.6μg	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	9.92% 8.93mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	38.7% 387mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	62.4% 0.56mg	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	232% 18.6mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Red Kidney Beans Rinsed per 7 oz

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

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

• 7 ounces of California Red Kidney Beans have 8.8 times more Vitamin B1, 14.6 times more Vitamin B2, 4.9 times more Vitamin B3, 3.5 times more Vitamin B6, 17.1 times more Vitamin B9 and 22.5 times more Vitamin C than Canned Red Kidney Beans Rinsed.
• 7 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw California Red Kidney Beans as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 3.4 times more Calcium, 3.9 times more Copper, 6.2 times more Iron, 5.5 times more Magnesium, 2.6 times more Manganese, 3.4 times more Phosphorus, 6 times more Potassium and 3.4 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 18.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.7 times more Energy, 2.9 times more Carbohydrate, 4.2 times more Fiber and 3 times more Protein than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in seven ounces.