Comparing Nutrients in 5 ounces California Red Kidney Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	California Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	16% 468kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	93% 35.3g	19% 7.23g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned 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	62.5% 0.75mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	11.2% 0.15mg	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	140% 558μg	22% 88μg	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	7.1% 6.38mg	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	32.8% 0.29mg	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	166% 13.3mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	23% 0.53mg	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	82% 574mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Canned Navy Beans:

• 5 ounces of California Red Kidney Beans have 3.8 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 4.5 times more Vitamin B5, 3.9 times more Vitamin B6, 6.4 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Navy Beans.
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Canned Navy Beans:

• 5 ounces of California Red Kidney Beans have 4.1 times more Calcium, 5.3 times more Copper, 5.1 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus, 5.2 times more Potassium and 3.3 times more Zinc than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.8 times more Selenium and 30.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.9 times more Energy, 2.9 times more Carbohydrate, 4.9 times more Fiber and 3.2 times more Protein than Canned Navy Beans.
• Both California Red Kidney Beans and Canned Navy Beans offer comparable quantities of Omega 3 per five ounces.
• Both Raw California Red Kidney Beans as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.