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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	19% 7.23g	38g per day for Men 19-50 years
Protein	22% 12.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.7% 100g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.9 times more Vitamin K than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 26 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Navy Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Canned Navy Beans:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Iron, 1.3 times more Manganese, 1.4 times more Potassium and 1.4 times more Zinc than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.7 times more Calcium, 4.8 times more Selenium and 168 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Navy Beans contain similar levels of Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2 times more Omega 3 and 1.5 times more Fiber than Canned Navy Beans.
• Both Boiled Red Kidney Beans and Canned Navy Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Boiled Red Kidney Beans as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.