Comparing Nutrients in 300 calories Boiled Kidney BeansVS Canned Kidney Beans

Weight per 300 calories

Boiled Kidney Beans

236g

Canned Kidney Beans

357g

Boiled Kidney Beans have 1.5 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.2g

Fat

2.2%2.14g

1.2 gvs2.14 g

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

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0.54%0.17g

Saturated Fat

1.57%0.5g

0.17 gvs0.5 g

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

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25%0.4g

Omega 3

18.3%0.29g

0.4 gvs0.29 g

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

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1.5%0.26g

Omega 6

2.23%0.38g

0.26 gvs0.38 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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41.4%54g

Carbohydrate

40%51.8g

54 gvs51.8 g

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

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1.04%0.76g

Sugars

9.1%6.6g

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

0.76 gvs6.6 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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39.8%15g

Fiber

40.4%15.4g

15 gvs15.4 g

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

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36.6%20.5g

Protein

33.3%18.6g

20.5 gvs18.6 g

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

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Vitamins

Boiled Kidney Beansvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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31.5%0.38mg

Vitamin B1

34.5%0.41mg

Thiamine

0.38 mgvs0.41 mg

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

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10.5%0.14mg

Vitamin B2

14%0.18mg

Riboflavin

0.14 mgvs0.18 mg

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

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8.53%1.37mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.47 mg

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

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10.4%0.52mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.52 mgvs0.49 mg

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

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22%0.28mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.28 mgvs0.26 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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76.8%307μg

Vitamin B9

32%129μg

Folates and Folic Acid

307 μgvs129 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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3.15%2.83mg

Vitamin C

4.76%4.3mg

Ascorbic acid

2.83 mgvs4.3 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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0.47%0.071mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.071 mgvs0.071 mg

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

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16.5%20μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

20 μgvs14.6 μg

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

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Minerals

Boiled Kidney Beansvs Canned Kidney Beans

8.27%82.7mg

Calcium

12%121mg

82.7 mgvs121 mg

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

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56.7%0.51mg

Copper

53.6%0.48mg

0.51 mgvs0.48 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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65.6%5.24mg

Iron

52.2%4.18mg

5.24 mgvs4.18 mg

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

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23.6%99mg

Magnesium

23%96mg

99 mgvs96 mg

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

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44%1mg

Manganese

26%0.6mg

1 mgvs0.6 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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46.6%326mg

Phosphorus

46%321mg

326 mgvs321 mg

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

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28%957mg

Potassium

25%846mg

957 mgvs846 mg

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

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4.72%2.6μg

Selenium

5.84%3.2μg

2.6 μgvs3.2 μg

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

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0.16%2.36mg

Sodium

70.5%1057mg

2.36 mgvs1057 mg

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

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21.5%2.36mg

Zinc

15%1.64mg

2.36 mgvs1.64 mg

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

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4.27%158g

Water

7.53%279g

158 gvs279 g

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

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Canned Kidney Beans:

Boiled All Types Kidney Beans have 2.4 times more Vitamin B9 and 1.4 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Canned Kidney Beans:

Boiled All Types Kidney Beans have 1.3 times more Iron, 1.7 times more Manganese and 1.4 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Calcium, 447.5 times more Sodium and 1.8 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.4 times more Omega 3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 8.7 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled All Types Kidney Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: