Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Boiled Navy Beans with Salt

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Boiled Navy Beans with Salt: 214g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Boiled Navy Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	39.4% 22g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	22.7% 0.3mg	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	44.8% 179μg	75% 300μg	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	3.23% 2.9mg	2.14% 1.93mg	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	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	50% 0.45mg	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	90% 7.2mg	63.2% 5.06mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	49% 1.13mg	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	47.4% 331mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	24.5% 834mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.7% 137g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Navy Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Boiled Navy Beans with Salt?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Boiled Navy Beans with Salt:

• 300 kcal of Boiled Navy Beans with Salt contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Boiled California Red Kidney Beans as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Boiled Navy Beans with Salt:

• 300 calories of Boiled California Red Kidney Beans have 1.6 times more Copper, 1.4 times more Iron and 1.2 times more Potassium than Boiled Navy Beans with Salt.
• While 300 kcal of Boiled Navy Beans with Salt contain 1.5 times more Manganese, 2.1 times more Selenium and 52.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.3 times more Protein than Boiled Navy Beans with Salt.
• While 300 kcal of Boiled Navy Beans with Salt contain 2.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in 300 calories.