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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22% 635kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	79.6% 103g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	2% 1.45g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	89.6% 1.08mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	31.3% 313mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.82% 289g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 1.5 times more Vitamin B1 and 1.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin C and 14 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled 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 lb.

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

• Boiled Navy Beans have 2 times more Calcium, 1.3 times more Magnesium, 1.2 times more Manganese and 2.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Navy Beans have 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.