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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	113% 3290kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	449% 583g	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	655% 249g	276% 105g	38g per day for Men 19-50 years
Protein	452% 253g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	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	325% 3.9mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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

	Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	131% 1310mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	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	1088% 87mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	580% 4060mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	396% 13460mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.2% 119g	17.2% 638g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Royal Red Kidney Beans vs Boiled Navy Beans:

• 1 kilogram of Royal Red Kidney Beans has 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.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Royal Red Kidney Beans has 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 Royal Red Kidney Beans and Boiled Navy Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Royal Red Kidney Beans has 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 Royal Red Kidney Beans and Boiled Navy Beans offer comparable quantities of Omega 3 per one kilogram.
• Both Raw Royal Red Kidney Beans as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one kilogram.