Comparing Nutrients in 7 ounces Canned Red Kidney Beans Rinsed VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	8.3% 240kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	31.3% 12g	55% 21g	38g per day for Men 19-50 years
Protein	28.8% 16g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.17% 0.83mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	21% 0.27mg	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	11.4% 45.6μg	69.5% 278μg	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	0.44% 0.4mg	2% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	46.3% 0.42mg	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	37.2% 2.98mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	45.5% 1.05mg	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	33.5% 234mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Boiled Navy Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans Rinsed vs Boiled Navy Beans with Salt:

• 7 ounces of Canned Red Kidney Beans Rinsed have 9.5 times more Vitamin K than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans Rinsed vs Boiled Navy Beans with Salt:

• 7 ounces of Canned Red Kidney Beans Rinsed have 1.3 times more Copper than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.6 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt contain similar levels of Calcium, Phosphorus and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans Rinsed have 1.5 times more Omega 3 than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.3 times more Carbohydrate and 1.8 times more Fiber than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Navy Beans with Salt offer comparable quantities of Energy and Protein per seven ounces.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.