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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	6.84% 198kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	7.97% 0.13g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	NA	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	% 0.52g	NA	g per day for Men 19-50 years
Fiber	39% 15g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	12.3% 0.16mg	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	49.6% 198μg	8.15% 32.6μg	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	1.4% 1.28mg	0.31% 0.28mg	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	0.094% 0.014mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	9.8% 98mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	44.6% 0.4mg	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	42% 3.35mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	23.5% 0.54mg	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	29% 204mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.64% 98g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Boiled Navy Beans with Salt vs Canned Red Kidney Beans Rinsed:

• 5 ounces of Boiled Navy Beans with Salt have 4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 6.1 times more Vitamin B9 than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 9.5 times more Vitamin K than Boiled Navy Beans with Salt.
• 5 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin K
• 5 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2
• Both Boiled Navy Beans with Salt as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Navy Beans with Salt vs Canned Red Kidney Beans Rinsed:

• 5 ounces of Boiled Navy Beans with Salt have 1.6 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.3 times more Copper than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Canned Red Kidney Beans Rinsed contain similar levels of Calcium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

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