Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Navy Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	93% 121g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	10.6% 7.7g	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	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	% 0g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 6.6g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	65.3% 0.85mg	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	11.4% 45.6μg	181% 722μg	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	1.76% 1.6mg	NA	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Navy Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	184% 1.66mg	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	31% 2.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	122% 2.8mg	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	30% 210mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Navy Beans:

• Canned Red Kidney Beans Solids and Liquids have 1.6 times more Vitamin K than Raw Navy Beans.
• While Raw Navy Beans contain 7.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 5.7 times more Vitamin B5, 5.4 times more Vitamin B6 and 15.8 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Navy Beans:

• Canned Red Kidney Beans Solids and Liquids have 51.2 times more Sodium and 6.4 times more Water than Raw Navy Beans.
• While Raw Navy Beans contain 5.1 times more Calcium, 5.7 times more Copper, 4.4 times more Iron, 5.8 times more Magnesium, 4.9 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Potassium, 10 times more Selenium and 5.9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• Raw Navy Beans contain 4.2 times more Energy, 4.2 times more Fat, 10.5 times more Omega 3, 4 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars, 3.6 times more Fiber and 4.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.