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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	6% 174kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	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	24% 31g	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	34.7% 13g	19% 7.23g	38g per day for Men 19-50 years
Protein	24% 13.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	11.2% 0.13mg	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	4.9% 0.78mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	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

	Boiled Royal Red Kidney Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	49% 3.93mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	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	15.8% 536mg	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	0.47% 7.1mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.7% 100g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Royal Red Kidney Beans have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.5 times more Vitamin B1 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Canned Navy Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Boiled Royal 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 Royal Red Kidney Beans vs Canned Navy Beans:

• 5 ounces of Boiled Royal Red Kidney Beans have 1.3 times more Copper, 1.5 times more Iron and 1.3 times more Potassium than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.5 times more Manganese, 4.8 times more Selenium and 67.2 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Canned Navy Beans contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Royal Red Kidney Beans have 1.8 times more Fiber and 1.3 times more Protein than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.5 times more Omega 3 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Canned Navy Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Boiled Royal Red Kidney Beans as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.