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

Macros Ratio

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

Macro Nutrients

	Navy Beans	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 669kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	93% 121g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	79% 44.3g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	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	128% 1.54mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	115% 808mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.64% 23.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Navy Beans vs Royal Red Kidney Beans:

• 7 ounces of Navy Beans have 2 times more Vitamin B1 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.5 times more Vitamin B2 than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw 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 Navy Beans vs Royal Red Kidney Beans:

• 7 ounces of Navy Beans have 1.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Iron than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans contain similar levels of Calcium, Copper, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 3.5 times more Omega 3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.6 times more Fiber than Raw Navy Beans.
• Both Navy Beans and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Navy Beans as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.