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

Weight per 300 calories

• Boiled Navy Beans: 214g
• Boiled Kidney Beans: 236g

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

Which food has more nutrients per 300 calories - Boiled Navy Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	41.4% 54g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.04% 0.76g	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	% 0.79g	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	36.6% 20.5g	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	42.3% 0.51mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	22% 0.28mg	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	75% 300μg	76.8% 307μg	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	2.14% 1.93mg	3.15% 2.83mg	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	0.14% 0.021mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.8% 148mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.7μg	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	63.2% 5.06mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	44% 1mg	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	44% 309mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	24.5% 834mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.27% 158g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 1.3 times more Vitamin B1 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin C and 15.4 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 B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• 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 300 kcal.

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

• Boiled Navy Beans have 1.8 times more Calcium and 2.4 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, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Navy Beans have 1.5 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 300 kcal.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.