Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Canned Navy Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	22.3% 29g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	19% 7.23g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Canned Navy Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3% 111g	2.7% 100g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Canned Navy Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.2 times more Vitamin B2 and 1.4 times more Vitamin K than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 39 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Navy Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Canned Navy Beans contain 1.6 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 5.3 times more Selenium and 1.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Navy Beans contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 6.6 times more Sugars than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.4 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Canned Navy Beans offer comparable quantities of Fiber per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.