Comparing Nutrients in 500 calories Canned BeansVS Boiled Kidney Beans

Weight per 500 calories

Canned Beans

532g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.4 times more energy per unit of mass than Canned Beans with Salt, which is average in comparison to other foods. Canned Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Beans or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Canned Beansvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

2.03%1.97g

1.97 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g

Saturated Fat

0.9%0.29g

0.38 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5%0.08g

Omega 3

42%0.67g

0.08 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.72%0.29g

Omega 6

2.5%0.43g

0.29 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.5%112g

Carbohydrate

69%89.8g

112 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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58.4%42.3g

Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

42.3 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.4%8.3g

Fructose

≤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]

8.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.46g

Glucose

8.46 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.5g

Sucrose

25.5 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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57.4%22g

Fiber

66.3%25g

22 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45%25.3g

Protein

61%34g

25.3 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beansvs Boiled Kidney Beans

2.96%26.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

26.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.6%0.51mg

Vitamin B1

52.5%0.63mg

Thiamine

0.51 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.21 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.15 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.4%0.45mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.45 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

128%512μg

Folates and Folic Acid

64 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.3%0.8mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.8 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.55%4.26μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

4.26 μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beansvs Boiled Kidney Beans

18%181mg

Calcium

13.8%138mg

181 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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85.7%0.77mg

Copper

94%0.85mg

0.77 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79%6.33mg

Iron

109%8.74mg

6.33 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%144mg

Magnesium

39.4%165mg

144 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg

Manganese

73.6%1.7mg

0.58 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56.2%394mg

Phosphorus

77.6%543mg

394 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1191mg

Potassium

47%1594mg

1191 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48.4%26.6μg

Selenium

7.87%4.33μg

26.6 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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122%1824mg

Sodium

0.26%3.94mg

1824 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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110%12mg

Zinc

35.8%3.94mg

12 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.4%383g

Water

7.12%264g

383 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Beans vs Boiled Kidney Beans:

Canned Beans with Salt have 1.3 times more Vitamin B5 and 6.8 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin K than Canned Beans with Salt.
Both Canned Beans with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Canned Beans with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Boiled Kidney Beans:

Canned Beans with Salt have 1.3 times more Calcium, 6.1 times more Selenium, 463.4 times more Sodium, 3.1 times more Zinc and 1.5 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Iron, 2.9 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Beans with Salt.
Both Canned Beans with Salt and Boiled All Types Kidney Beans have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Beans with Salt have 1.3 times more Carbohydrate and 33.6 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.4 times more Omega 3 and 1.4 times more Protein than Canned Beans with Salt.
Both Canned Beans with Salt and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
Both Canned Beans with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned BeansVS Black BeansBoiled Kidney BeansVS Black BeansCanned BeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned BeansVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beans or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: