Comparing Nutrients in 100 grams Canned Great Northern Beans low Salt VS Boiled California Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Boiled California Red Kidney Beans with Salt	29%	1%	70%

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	3.93% 114kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	NA	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13% 7.37g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Boiled California Red Kidney 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	12% 0.14mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	5.3% 53mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	32% 0.29mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	14% 0.32mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Great Northern Beans low Salt vs Boiled California Red Kidney Beans with Salt:

• Canned Great Northern Beans low Salt have 1.3 times more Vitamin B5 than Boiled California Red Kidney Beans with Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Canned Great Northern Beans low Salt as well as Boiled California Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Great Northern Beans low Salt vs Boiled California Red Kidney Beans with Salt:

• Canned Great Northern Beans low Salt have 1.3 times more Manganese and 3.4 times more Selenium than Boiled California Red Kidney Beans with Salt.
• While Boiled California Red Kidney Beans with Salt contain 1.8 times more Copper, 1.9 times more Iron, 1.4 times more Sodium and 1.3 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Great Northern Beans low Salt have 2.3 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• While Boiled California Red Kidney Beans with Salt contain 1.9 times more Fiber than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled California Red Kidney Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Canned Great Northern Beans low Salt as well as Boiled California Red Kidney Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.