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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.1% 0.18g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	21.3% 15.4g	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	38.6% 14.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	5.33% 0.85mg	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	20% 0.26mg	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	12% 47.6μg	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	6.84% 6.15mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Baked Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	45.4% 0.41mg	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	73% 5.83mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	NA	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	40.3% 282mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Canned Baked Beans per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B3, 5.4 times more Vitamin B9 and 10.5 times more Vitamin K than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 2.6 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Baked Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Canned Baked Beans have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 10.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Potassium than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 1.8 times more Calcium, 3.8 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Baked Beans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Energy, 2.2 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 24.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Baked Beans offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled Red Kidney Beans as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in seven ounces.