Comparing Nutrients in 100 calories Boiled California Red Kidney Beans with Salt VS Canned Red Kidney Beans Rinsed

Weight per 100 calories

• Boiled California Red Kidney Beans with Salt: 80.6g
• Canned Red Kidney Beans Rinsed: 82.6g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans with Salt or Canned Red Kidney Beans Rinsed?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans with Salt	29%	1%	70%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled California Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	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	14% 18g	13.2% 17g	130g per day for Men 19-50 years
Sugars	NA	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	19.7% 7.5g	13% 4.96g	38g per day for Men 19-50 years
Protein	13% 7.36g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	2.15% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	7.2% 0.093mg	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	15% 59.7μg	4.75% 19μg	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	1.08% 0.97mg	0.18% 0.17mg	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	NA	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.93% 4.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	26% 0.23mg	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	30% 2.4mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	13.7% 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	15.8% 110mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	6.08% 207mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	13% 194mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.56% 0.61mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.54% 57g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans With Salt VS Canned Red Kidney Beans Rinsed Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans with Salt or Canned Red Kidney Beans Rinsed?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans with Salt vs Canned Red Kidney Beans Rinsed:

• 100 calories of Boiled California Red Kidney Beans with Salt have 2.1 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Canned Red Kidney Beans Rinsed.
• Both Boiled California Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans with Salt vs Canned Red Kidney Beans Rinsed:

• 100 calories of Boiled California Red Kidney Beans with Salt have 1.9 times more Iron, 1.6 times more Magnesium and 1.6 times more Potassium than Canned Red Kidney Beans Rinsed.
• Both Boiled California Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed contain similar levels of Calcium, Copper, Manganese, Phosphorus, Sodium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans with Salt have 1.5 times more Fiber than Canned Red Kidney Beans Rinsed.
• While 100 kcal of Canned Red Kidney Beans, Rinsed Solids contain 4.2 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Canned Red Kidney Beans Rinsed offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Boiled California Red Kidney Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in 100 calories.