Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled White Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	40% 161μg	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	1.76% 1.6mg	0% 0mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled White Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	63.3% 0.57mg	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	31% 2.5mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	55% 1.26mg	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	30% 210mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled White Beans per 7 oz

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B2 and 3.5 times more Vitamin B3 than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 1.8 times more Vitamin B5, 3.5 times more Vitamin B9 and 47 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 42.7 times more Sodium and 1.2 times more Water than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 3.1 times more Calcium, 2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 2.2 times more Potassium and 2.2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled White Beans contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 5.4 times more Sugars than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 1.7 times more Energy, 1.4 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled White Beans provide inadequate amounts of Omega 6 in seven ounces.