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

Macros Ratio

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

Macro Nutrients

	Boiled Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	48.3% 1400kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	168% 219g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	245% 93g	38g per day for Men 19-50 years
Protein	147% 82.3g	169% 95g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	69% 690mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	111% 2.55mg	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	206% 1440mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	82% 9mg	11mg per day for Men 19-50 years
Water	17.2% 638g	18% 670g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Navy Beans has 2.5 times more Vitamin B1, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Boiled Navy Beans and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Boiled Navy Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Navy Beans has 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 Navy Beans and Boiled Royal Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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