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

Weight per 500 calories

• Boiled Navy Beans: 357g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Boiled Navy Beans or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	1.74% 1.26g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.32g	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	66.3% 25g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Boiled 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	70.5% 0.85mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	36.3% 0.47mg	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	125% 500μg	128% 512μg	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	3.57% 3.2mg	5.25% 4.72mg	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	0.24% 0.036mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.86μg	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	105% 8.43mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	73.6% 1.7mg	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	73.5% 514mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.68mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.16% 228g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 1.3 times more Vitamin B1 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin C and 15.4 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Boiled Navy Beans have 1.8 times more Calcium and 2.4 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Navy Beans have 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.