Comparing Nutrients in 500 calories Red Kidney Beans VS Navy Beans

Weight per 500 calories

• Red Kidney Beans: 148g
• Navy Beans: 148g

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

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Red Kidney Beans	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	69.3% 90g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	7.94% 5.76g	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	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	75% 0.9mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	49% 0.64mg	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	146% 585μg	135% 540μg	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	7.4% 6.68mg	NA	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	2.08% 0.31mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Navy Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	91% 2.1mg	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	86% 602mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.49% 18g	3700g per day for Men 19-50 years

Red Kidney Beans VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Navy Beans?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Navy Beans:

• 500 calories of Red Kidney Beans have 1.3 times more Vitamin B2 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.3 times more Vitamin B1 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Navy Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Raw Red Kidney Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Navy Beans:

• 500 calories of Red Kidney Beans have 1.2 times more Iron than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.8 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Navy Beans contain similar levels of Copper, Phosphorus and Potassium per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navy Beans contain 1.5 times more Omega 3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Raw Red Kidney Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.