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

Macros Ratio

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

Macro Nutrients

	Boiled Royal Red Kidney Beans	Boiled Navy Beans	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	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	Boiled Navy Beans	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	Boiled Navy Beans	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	0.55% 22μg	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	3.33% 50mg	0% 0mg	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

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Boiled Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Royal Red Kidney Beans versus 1 kg of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Boiled Navy Beans contains 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.
• Both Boiled Royal Red Kidney Beans and Boiled Navy Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Boiled Royal Red Kidney Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Royal Red Kidney Beans has 1.2 times more Copper than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 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.
• Both Boiled Royal Red Kidney Beans and Boiled Navy Beans contain similar levels of Iron, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Navy Beans contains 3.1 times more Omega 3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Boiled Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Royal Red Kidney Beans as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one kilogram.