Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	55% 21g	38g per day for Men 19-50 years
Protein	32.4% 18g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	21% 0.27mg	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	36.7% 147μg	69.5% 278μg	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	2.65% 2.4mg	2% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	46.3% 0.42mg	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	74% 5.9mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	45.5% 1.05mg	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	39% 272mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Navy Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Navy Beans with Salt:

• 7 oz of Boiled Navy Beans with Salt contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Navy Beans with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Copper and 1.3 times more Iron than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.7 times more Manganese, 2.4 times more Selenium and 59.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Navy Beans with Salt contain 2.8 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Navy Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.