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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	46% 1338kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	NA	g per day for Men 19-50 years
Fiber	160% 60.7g	97% 37g	38g per day for Men 19-50 years
Protein	158% 88.6g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled 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	256% 3.08mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	31.8% 0.41mg	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	361% 1445μg	73.4% 294μg	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	NA	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	58.3% 583mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	116% 1.04mg	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	272% 21.8mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	44% 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	231% 1615mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	1.3% 48g	7.2% 266g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Navy Beans have 8.2 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Navy Beans have 3.3 times more Calcium, 3.2 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium, 9.2 times more Selenium and 4.1 times more Zinc than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navy Beans have 2.7 times more Energy, 9.4 times more Omega 3, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Boiled Royal Red Kidney Beans.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.