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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	21% 11.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Boiled Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Navy Beans vs Boiled Kidney Beans:

• Boiled Navy Beans have 1.5 times more Vitamin B1 and 1.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin C and 14 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Navy Beans vs Boiled Kidney Beans:

• Boiled Navy Beans have 2 times more Calcium, 1.3 times more Magnesium, 1.2 times more Manganese and 2.6 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Copper, Iron, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Navy Beans have 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled Navy Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Boiled Navy Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.