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

Macros Ratio

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

Macro Nutrients

	Boiled Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.68g	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	% 1.68g	g per day for Men 19-50 years
Fiber	111% 42g	125% 47.6g	38g per day for Men 19-50 years
Protein	77% 43g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	36% 0.43mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	48% 0.63mg	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	84% 336μg	159% 635μg	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	6.05% 5.44mg	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	20% 200mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	157% 12.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	104% 2.4mg	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	92% 644mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.2% 304g	7.82% 289g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Boiled Royal Red Kidney Beans has 1.2 times more Copper than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 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 Royal Red Kidney Beans and Boiled Navy Beans contain similar levels of Iron, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

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