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

Weight per 100 calories

• Canned Red Kidney Beans Rinsed: 82.6g
• Boiled Red Kidney Beans with Salt: 78.7g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Boiled Red Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	8.27% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.5% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.35% 0.25g	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% 4.96g	15.3% 5.83g	38g per day for Men 19-50 years
Protein	12% 6.7g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Boiled 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	4.13% 0.05mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.15% 0.34mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	7.27% 0.094mg	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	4.75% 19μg	25.6% 102μg	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	0.18% 0.17mg	1.05% 0.94mg	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	0.17% 0.025mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.93% 4.7μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	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	15.5% 1.24mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	16.3% 0.38mg	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	14% 98mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.08% 207mg	9.33% 317mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	5.56% 0.61mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Boiled Red Kidney Beans with Salt contain 2.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 5.4 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Canned Red Kidney Beans Rinsed have 2.2 times more Calcium and 1.2 times more Copper than Boiled Red Kidney Beans with Salt.
• While 100 kcal of Boiled Red Kidney Beans with Salt contain 1.9 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt contain similar levels of Manganese, Phosphorus and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Canned Red Kidney Beans, Rinsed Solids and Boiled Red Kidney Beans with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Canned Red Kidney Beans Rinsed and Boiled Red Kidney Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 calories.
• Both Canned Red Kidney Beans, Rinsed Solids as well as Boiled Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.