Comparing Nutrients in 5 ounces Navy Beans VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.5% 478kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.72g	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	California Red 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	92% 1.1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	43.3% 0.56mg	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	129% 516μg	140% 558μg	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	NA	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 208mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	173% 1.56mg	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	97% 7.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	61.6% 1.4mg	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	82.4% 577mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 1.5 times more Vitamin B1 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2 than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Navy Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navy Beans vs California Red Kidney Beans:

• Raw Navy Beans have 1.4 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navy Beans have 6 times more Fat, 6.4 times more Omega 3 and 6.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Navy Beans as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.