Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Boiled Navy Beans

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Boiled Navy Beans: 357g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	71.6% 93g	130g per day for Men 19-50 years
Sugars	NA	1.82% 1.32g	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	% 1.32g	g per day for Men 19-50 years
Fiber	100% 38g	99% 37.5g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	52.5% 29.4g	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	49.4% 0.59mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	38% 0.49mg	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	149% 597μg	125% 500μg	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	7.6% 6.84mg	3.57% 3.2mg	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	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	20% 199mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	165% 13.2mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	82% 1.9mg	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	88% 617mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	0.49% 18g	6.16% 228g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Boiled Navy Beans Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.3 times more Protein than Boiled Navy Beans.
• While 500 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 500 calories.
• Both Raw Royal Red Kidney Beans as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 500 calories.