Comparing Nutrients in 14 ounces Canned Navy Beans VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Navy Beans	Canned Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 448kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	45% 17g	38g per day for Men 19-50 years
Protein	53.4% 30g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	22.6% 0.29mg	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	61.5% 246μg	35.7% 143μg	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	3.1% 2.78mg	5.3% 4.76mg	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	20.6% 3.1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	59.5% 0.54mg	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	92% 7.34mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	29% 0.67mg	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	76% 532mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.56% 280g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Navy Beans vs Canned Kidney Beans:

• Canned Navy Beans have 1.2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 39 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin C and 1.4 times more Vitamin K than Canned Navy Beans.
• Both Canned Navy Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Canned Navy Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Navy Beans vs Canned Kidney Beans:

• Canned Navy Beans have 1.4 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium, 6.4 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Navy Beans and Canned All Types Kidney Beans have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Navy Beans have 1.3 times more Energy, 1.4 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.6 times more Sugars than Canned Navy Beans.
• Both Canned Navy Beans and Canned All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Canned Navy Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.