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

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	15.5% 448kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	2.26% 0.38g	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	178% 232g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	260% 99g	38g per day for Men 19-50 years
Protein	53.4% 30g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	121% 1.57mg	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	390% 1560μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	441% 3.97mg	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	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	191% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	157% 5342mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	7.56% 280g	1.28% 47.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Royal Red Kidney Beans per 14 oz

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

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

• 14 oz of Raw Royal Red Kidney Beans contain 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.8 times more Vitamin B6, 6.3 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Navy Beans.
• 14 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Canned Navy Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Navy Beans have 1.8 times more Selenium and 25.8 times more Sodium than Royal Red Kidney Beans.
• While 14 oz of Raw Royal Red Kidney Beans contain 2.8 times more Calcium, 4.8 times more Copper, 4.7 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 3 times more Phosphorus, 4.7 times more Potassium and 3.5 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Royal Red Kidney Beans contain 2.9 times more Energy, 1.8 times more Omega 3, 2.9 times more Carbohydrate, 4.9 times more Fiber and 3.4 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.