Comparing Nutrients in 100 grams Canned Great Northern Beans VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Energy	3.93% 114kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	46% 60g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3.08% 2.23g	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	13% 4.9g	65.5% 25g	38g per day for Men 19-50 years
Protein	13% 7.37g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	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	12% 0.14mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	30.5% 0.4mg	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	20.3% 81μg	99% 394μg	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	1.44% 1.3mg	5% 4.5mg	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	5.27% 0.79mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Kidney Beans	Recommended Dietary Allowance
Calcium	5.3% 53mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	106% 0.96mg	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	19.6% 1.57mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	44.4% 1.02mg	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	19.4% 136mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Great Northern Beans vs Kidney Beans:

• Canned Great Northern Beans have 3.6 times more Vitamin E than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 4.9 times more Vitamin B9, 3.5 times more Vitamin C and 6.3 times more Vitamin K than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Great Northern Beans vs Kidney Beans:

• Canned Great Northern Beans have 1.3 times more Selenium, 15.4 times more Sodium and 5.9 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 2.7 times more Calcium, 6 times more Copper, 5.2 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 4.3 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 100 grams:

• Raw All Types Kidney Beans contain 2.9 times more Energy, 3.9 times more Omega 3, 2 times more Omega 6, 2.9 times more Carbohydrate, 1.6 times more Sugars, 5.1 times more Fiber and 3.2 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.