Comparing Nutrients in 1 kilogram Navy Beans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	175% 228g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	4.4% 3.2g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 33.3g	NA	g per day for Men 19-50 years
Fiber	403% 153g	168% 64g	38g per day for Men 19-50 years
Protein	399% 223g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled 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	646% 7.75mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	92% 1.2mg	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	910% 3640μg	325% 1300μg	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	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	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	147% 1470mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	240% 2.16mg	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	686% 55mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	187% 4.3mg	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	581% 4070mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.27% 121g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw Navy Beans have 4.2 times more Calcium, 3.9 times more Copper, 2.5 times more Iron, 4.2 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 10 times more Selenium and 3.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 2.7 times more Energy, 3 times more Fat, 3.2 times more Omega 3, 3.1 times more Omega 6, 2.7 times more Carbohydrate, 12.1 times more Sugars, 2.4 times more Fiber and 2.6 times more Protein than Boiled All Types Kidney Beans.
• Both Raw Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.