Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Boiled Navy Beans

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Boiled Navy Beans: 214g

Royal Red Kidney Beans have 2.4 times more energy per 100g than Boiled Navy Beans. It has high energy density when compared to other foods. Boiled Navy Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	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	59.8% 22.7g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	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	29.6% 0.36mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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

	Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	12% 119mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.7μg	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	99% 7.93mg	63.2% 5.06mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	24.5% 834mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.29% 11g	3.7% 137g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Boiled Navy Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Boiled Navy Beans:

• 300 calories of Royal Red Kidney Beans have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled Navy Beans.
• While 300 kcal of Boiled Navy Beans contain 1.4 times more Vitamin B1 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Navy Beans provide similar amounts of Vitamin B9 per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Boiled Navy Beans:

• 300 calories of Royal Red Kidney Beans have 2 times more Copper, 1.6 times more Iron and 1.5 times more Potassium than Boiled Navy Beans.
• While 300 kcal of Boiled Navy Beans contain 2.1 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Navy Beans contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 1.3 times more Protein than Boiled Navy Beans.
• While 300 kcal of Boiled Navy Beans contain 2.7 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Boiled Navy Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 300 calories.