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

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• 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 - Royal Red Kidney Beans or Navy Beans?

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	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% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	68% 88.6g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	NA	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Navy Beans	Recommended Dietary Allowance
Calcium	20% 199mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	137% 1.24mg	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	165% 13.2mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	88% 617mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.49% 18g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Navy Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Royal Red Kidney Beans have 1.5 times more Vitamin B2 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.9 times more Vitamin B1 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Navy Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Royal Red Kidney Beans have 1.2 times more Copper and 1.6 times more Iron than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 3.4 times more Selenium and 1.3 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Navy Beans contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Potassium 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 1.7 times more Fiber than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 3.5 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Navy Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.