Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Royal Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	95% 124g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	105% 40g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	68.2% 0.89mg	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	195% 780μg	239% 957μg	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	9.92% 8.93mg	11.7% 10.5mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	26% 260mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	185% 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	216% 17.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	123% 2.82mg	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	115% 806mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Great Northern Beans:

• 7 oz of Raw Great Northern Beans contain 1.7 times more Vitamin B1 and 1.4 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Great Northern Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Great Northern Beans:

• 7 ounces of Royal Red Kidney Beans have 1.6 times more Iron than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 1.3 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese and 4 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Great Northern Beans contain similar levels of Copper, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 1.2 times more Fiber than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 1.4 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Great Northern Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Royal Red Kidney Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.