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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	449% 583g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	% 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	655% 249g	38g per day for Men 19-50 years
Protein	399% 223g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	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	646% 7.75mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	147% 1470mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.27% 121g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navy Beans has 2 times more Vitamin B1 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.5 times more Vitamin B2 than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Raw Navy Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Navy Beans has 1.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.6 times more Iron than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navy Beans has 3.5 times more Omega 3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.6 times more Fiber than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Raw Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.