Comparing Nutrients in 1 pound Navy Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.7% 1529kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	209% 271g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	297% 113g	38g per day for Men 19-50 years
Protein	181% 101g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	California 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	293% 3.5mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	139% 1.8mg	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	413% 1651μg	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	66.7% 667mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	554% 5mg	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	311% 25mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	197% 4.54mg	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	264% 1846mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 1.5 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2 than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Navy Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Navy Beans have 1.4 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navy Beans have 6 times more Fat, 6.4 times more Omega 3 and 6.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Navy Beans as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.