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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	48% 62.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3.1% 2.26g	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	40% 15g	53% 20g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	34.4% 0.45mg	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	99% 394μg	121% 482μg	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	5% 4.5mg	5.9% 5.3mg	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	1.4% 0.21mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	8.3% 83mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	62% 1.42mg	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	58% 406mg	64% 447mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Great Northern Beans per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Great Northern Beans contain 1.4 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 100 grams.
• Both Raw Red Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Red Kidney Beans have 1.2 times more Iron and 1.2 times more Zinc than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 2.1 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Great Northern Beans contain similar levels of Copper, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 1.7 times more Omega 3 than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 1.3 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 100 grams.
• Both Raw Red Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.