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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans with Salt	27%	3%	70%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled Red Kidney Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	79.5% 103g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans with Salt	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	53% 0.64mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans with Salt VS Boiled Navy Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans with Salt versus 14 oz of Boiled Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Red Kidney Beans with Salt have 14 times more Vitamin K than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 1.5 times more Vitamin B1 than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Boiled Navy Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans with Salt have 1.2 times more Iron than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 2.5 times more Calcium and 2.4 times more Selenium than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Boiled Navy Beans with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans with Salt have 1.9 times more Omega 3 than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 1.4 times more Fiber than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Boiled Navy Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Boiled Red Kidney Beans with Salt as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.