Comparing Nutrients in 7 ounces Boiled Small White Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans	25%	4%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Small White Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.7% 282kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	54.3% 20.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	31.8% 18g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.37% 0.54mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.96% 0.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	60.6% 0.79mg	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	68% 272μg	195% 782μg	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% 0mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Small White Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	70.4% 5.64mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	96% 2.2mg	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	48% 335mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Small White Beans VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Small White Beans vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 7.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Boiled Small White Beans.
• 7 ounces of Boiled Small White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Small White Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Small White Beans vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 4.7 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium, 2.5 times more Selenium and 2.6 times more Zinc than Boiled Small White Beans.
• Both Boiled Small White Beans and Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 2.4 times more Energy, 2.8 times more Omega 3, 2.4 times more Carbohydrate, 1.5 times more Fiber and 2.5 times more Protein than Boiled Small White Beans.
• Both Boiled Small White Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.