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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 556kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	178% 232g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	260% 99g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	78.4% 0.94mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	52.2% 8.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	441% 3.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	432% 34.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	81.6% 572mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	157% 5342mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	6.84% 253g	1.28% 47.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Boiled 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 Boiled Navy Beans vs Royal Red Kidney Beans:

• 14 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B1, 3.6 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.
• 14 ounces of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Boiled 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 Boiled Navy Beans vs Royal Red Kidney Beans:

• 14 oz of Raw Royal Red Kidney Beans contain 1.9 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Potassium and 2.6 times more Zinc than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Royal Red Kidney Beans contain 2.4 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans offer comparable quantities of Omega 3 per 14 ounces.
• Both Boiled Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.