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

Weight per 300 calories

• Navy Beans: 89g
• Boiled Royal Red Kidney Beans: 244g

Navy Beans have 2.7 times more energy per 100g than Boiled Royal Red Kidney Beans. It has high energy density when compared to other foods. Boiled Royal Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	41% 53.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	% 0.19g	NA	g per day for Men 19-50 years
Sucrose	% 2.96g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	35.5% 20g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled Royal 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	57.5% 0.69mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	19.5% 0.25mg	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	45% 180μg	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	3.25% 2.93mg	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	0.12% 0.018mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.85% 2.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 131mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	71% 0.64mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	27% 0.62mg	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	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	31% 1055mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	4.4% 163g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Navy Beans have 3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Navy Beans and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Navy Beans have 1.2 times more Calcium, 1.5 times more Magnesium, 2 times more Manganese, 3.3 times more Selenium and 1.5 times more Zinc than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.4 times more Iron than Raw Navy Beans.
• Both Navy Beans and Boiled Royal Red Kidney Beans contain similar levels of Copper, Phosphorus and Potassium per 300 calories.
• 300 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navy Beans have 3.4 times more Omega 3 than Boiled Royal Red Kidney Beans.
• While 300 kcal of Boiled Royal Red Kidney Beans contain 1.7 times more Fiber than Raw Navy Beans.
• Both Navy Beans and Boiled Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.