Comparing Nutrients in 100 grams Canned Kidney Beans VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Canned Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Energy	2.9% 84kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	2.5% 1.8g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	13.7% 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	9% 36μg	45.3% 181μg	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	1.33% 1.2mg	1.67% 1.5mg	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	0.13% 0.02mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Lentils	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	28% 0.25mg	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	14.6% 1.17mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	21.5% 0.49mg	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	13% 90mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.9% 69.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Boiled Lentils:

• Canned All Types Kidney Beans have 2.4 times more Vitamin K than Boiled Lentils.
• While Boiled Lentils contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6, 5 times more Vitamin B9 and 1.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled Lentils have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Boiled Lentils:

• Canned All Types Kidney Beans have 1.8 times more Calcium and 148 times more Sodium than Boiled Lentils.
• While Boiled Lentils contain 1.9 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Lentils have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.2 times more Omega 3 than Boiled Lentils.
• While Boiled Lentils contain 1.4 times more Energy, 1.4 times more Carbohydrate, 1.8 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Lentils have similar amounts of Sugars per 100 g.
• Both Canned All Types Kidney Beans as well as Boiled Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.