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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 669kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	79% 44.3g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled 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	128% 1.54mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	16% 0.21mg	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	181% 722μg	36.7% 147μg	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	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	57.8% 0.52mg	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	136% 11mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	22% 0.51mg	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% 808mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navy Beans have 8.2 times more Vitamin B1, 2.4 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.9 times more Vitamin B9 than Boiled Royal Red Kidney Beans.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navy Beans have 3.3 times more Calcium, 3.2 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Potassium, 9.2 times more Selenium and 4.1 times more Zinc than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 2.7 times more Energy, 9.4 times more Omega 3, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.4 times more Protein than Boiled Royal Red Kidney Beans.
• Both Raw Navy Beans as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.