Comparing Nutrients in 100 grams Boiled Kidney Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Boiled Kidney Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	17% 6.4g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	9.77% 0.13mg	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	32.5% 130μg	34.3% 137μg	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	0% 0mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16.6% 0.15mg	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	27.8% 2.22mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	22% 0.51mg	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	19.7% 138mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.7% 63.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Boiled Small White Beans:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B3 and more Vitamin C than Boiled Small White Beans.
• While Boiled Small White Beans contain 1.5 times more Vitamin B1 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Small White Beans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Boiled Small White Beans:

• Boiled All Types Kidney Beans have 1.4 times more Copper than Boiled Small White Beans.
• While Boiled Small White Beans contain 2.1 times more Calcium, 1.3 times more Iron and 1.6 times more Magnesium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Small White Beans have similar amounts of Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Omega 3 than Boiled Small White Beans.
• While Boiled Small White Beans contain 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Small White Beans have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Boiled All Types Kidney Beans as well as Boiled Small White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.