Comparing Nutrients in 1 pound Boiled Navy Beans with Salt VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	22% 635kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	72.6% 94g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	% 1.68g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	39.4% 0.51mg	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	159% 635μg	26% 104μg	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	4.54% 4.1mg	1% 0.91mg	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	0.3% 0.045mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	31.3% 313mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	143% 1.3mg	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	134% 10.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	75.3% 1.73mg	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	93% 653mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	7.82% 289g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Canned Red Kidney Beans Rinsed per 1 lb

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

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

• 1 pound of Boiled Navy Beans with Salt has 4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 9.5 times more Vitamin K than Boiled Navy Beans with Salt.
• 1 pound of Boiled Navy Beans with Salt have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled Navy Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans with Salt vs Canned Red Kidney Beans Rinsed:

• 1 pound of Boiled Navy Beans with Salt has 1.6 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 1.3 times more Copper than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Canned Red Kidney Beans Rinsed contain similar levels of Calcium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans with Salt has 1.3 times more Carbohydrate and 1.8 times more Fiber than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 1.5 times more Omega 3 than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Canned Red Kidney Beans Rinsed offer comparable quantities of Energy and Protein per one pound.
• Both Boiled Navy Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in one pound.