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

Weight per 500 calories

• Navy Beans: 148g
• Boiled Red Kidney Beans: 394g

Navy Beans have 2.7 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Navy Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	69% 89.8g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	76.7% 29g	38g per day for Men 19-50 years
Protein	59% 33g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled 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	96% 1.15mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	135% 540μg	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	NA	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	0.2% 0.03mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	106% 0.95mg	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	102% 8.15mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	81.7% 1.88mg	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	86.3% 604mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.49% 18g	7.12% 264g	3700g per day for Men 19-50 years

Navy Beans VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Navy Beans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 8.9 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Navy Beans have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Navy Beans have 2 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 3.5 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.4 times more Iron than Raw Navy Beans.
• Both Navy Beans and Boiled Red Kidney Beans contain similar levels of Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navy Beans have 1.2 times more Omega 3 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Fiber than Raw Navy Beans.
• Both Navy Beans and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Navy Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.