Comparing Nutrients in 7 ounces Boiled Navy Beans VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	9.6% 278kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	89% 116g	130g per day for Men 19-50 years
Sugars	1% 0.73g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	55% 21g	130% 49.4g	38g per day for Men 19-50 years
Protein	29% 16.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Royal 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	39% 0.47mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60.4% 0.79mg	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	69.5% 278μg	195% 780μg	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% 1.8mg	9.92% 8.93mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.7% 137mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	58.5% 4.7mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	96% 2.2mg	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	41% 286mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Navy Beans vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled Navy Beans.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Boiled Navy Beans as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Navy Beans vs Royal Red Kidney Beans:

• 7 oz of Raw Royal Red Kidney Beans contain 1.9 times more Calcium, 4.8 times more Copper, 3.7 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 3.5 times more Potassium and 2.6 times more Zinc than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 2.4 times more Energy, 2.2 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• Both Boiled Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.