Comparing Nutrients in 1 kilogram Boiled Royal Red Kidney Beans with Salt VS Boiled Navy Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	42.4% 1230kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	% 3.7g	g per day for Men 19-50 years
Fiber	245% 93g	276% 105g	38g per day for Men 19-50 years
Protein	169% 95g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	79% 0.95mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	106% 1.38mg	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	185% 740μg	350% 1400μg	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	13.3% 12mg	10% 9mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	233% 2.1mg	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	346% 27.7mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	229% 5.27mg	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	203% 1420mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18% 670g	17.2% 638g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Royal Red Kidney Beans with Salt vs Boiled Navy Beans with Salt:

• Boiled Royal Red Kidney Beans with Salt have 1.3 times more Vitamin C than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled Navy Beans with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Royal Red Kidney Beans with Salt vs Boiled Navy Beans with Salt:

• Boiled Royal Red Kidney Beans with Salt have 1.2 times more Copper than Boiled Navy Beans with Salt.
• While Boiled Navy Beans with Salt contain 1.6 times more Calcium, 1.3 times more Magnesium, 2.1 times more Manganese and 2.4 times more Selenium than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled Navy Beans with Salt have similar amounts of Iron, Phosphorus, Potassium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Navy Beans with Salt contain 1.6 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Boiled Navy Beans with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Royal Red Kidney Beans with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.