Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	260% 99g	110% 41.7g	38g per day for Men 19-50 years
Protein	173% 97g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Navy 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	175% 2.1mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	42% 0.55mg	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	391% 1564μg	139% 556μg	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	20% 18mg	3.97% 3.57mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	77.4% 774mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	93% 0.83mg	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	464% 37mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	91% 2.1mg	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	230% 1607mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Navy Beans with Salt:

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled Navy Beans with Salt.
• Both Raw California Red Kidney Beans as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Navy Beans with Salt:

• Raw California Red Kidney Beans have 2.8 times more Calcium, 5.2 times more Copper, 4 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 3.8 times more Potassium and 2.5 times more Zinc than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 21.5 times more Sodium and 5.4 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled Navy Beans with Salt have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.4 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Fiber and 3 times more Protein than Boiled Navy Beans with Salt.
• Both Raw California Red Kidney Beans and Boiled Navy Beans with Salt have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Boiled Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.