Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Navy Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	212% 276g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	24.3% 17.6g	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	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	% 0g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 15g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	183% 69.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	149% 1.94mg	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	26% 104μg	413% 1651μg	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	4.03% 3.63mg	NA	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	0.6% 0.091mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Navy Beans	Recommended Dietary Allowance
Calcium	13% 132mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	420% 3.8mg	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	71% 5.67mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	280% 6.43mg	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	68.7% 481mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.5% 55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Navy Beans:

• Canned Red Kidney Beans Solids and Liquids have 1.6 times more Vitamin K than Raw Navy Beans.
• While Raw Navy Beans contain 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6 and 15.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Navy Beans:

• Canned Red Kidney Beans Solids and Liquids have 51.2 times more Sodium and 6.4 times more Water than Raw Navy Beans.
• While Raw Navy Beans contain 5.1 times more Calcium, 5.7 times more Copper, 4.4 times more Iron, 5.8 times more Magnesium, 4.9 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Potassium, 10 times more Selenium and 5.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• Raw Navy Beans contain 4.2 times more Energy, 4.2 times more Fat, 10.5 times more Omega 3, 4 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars, 3.6 times more Fiber and 4.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.