Comparing Nutrients in 300 calories Navy Beans VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Navy Beans: 89g
• Canned Red Kidney Beans with Liquids: 370g

Navy Beans have 4.2 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Navy Beans or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	42.3% 55g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	9.45% 6.85g	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	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	% 0.19g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.96g	% 6.85g	g per day for Men 19-50 years
Fiber	36% 13.6g	42% 16g	38g per day for Men 19-50 years
Protein	35.5% 20g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	22.8% 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	81% 324μg	21.3% 85μg	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	3.3% 2.96mg	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	0.12% 0.018mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	13% 131mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	60.5% 0.54mg	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	61% 4.9mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	47% 1.08mg	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	51.8% 362mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	7.8% 289g	3700g per day for Men 19-50 years

Navy Beans VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navy Beans or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Navy Beans vs Canned Red Kidney Beans with Liquids:

• 300 calories of Navy Beans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Vitamin B2 and 6.8 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Navy Beans have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Navy Beans vs Canned Red Kidney Beans with Liquids:

• 300 calories of Navy Beans have 1.2 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 2.4 times more Selenium and 1.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 213 times more Sodium and 26.8 times more Water than Raw Navy Beans.
• Both Navy Beans and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Manganese, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navy Beans have 2.5 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Sugars than Raw Navy Beans.
• Both Navy Beans and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Navy Beans as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.