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

Weight per 500 calories

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

Raw Royal Red Kidney Beans have 2.4 times more energy per unit of mass than Boiled Navy Beans, which is high in comparison to other foods. Boiled Navy Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Navy Beans	Royal Red 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	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	68% 88.6g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	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	% 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	100% 38g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	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	70.5% 0.85mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	46.3% 0.6mg	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	149% 597μg	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	7.6% 6.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 500 calories of Boiled Navy Beans have 1.4 times more Vitamin B1 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled Navy Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Boiled Navy Beans have 1.2 times more Calcium and 2.1 times more Selenium than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2 times more Copper, 1.6 times more Iron and 1.5 times more Potassium than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans contain similar levels of 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 Boiled Navy Beans have 2.7 times more Omega 3 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.3 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.