Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.51% 0.37g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled 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	13.3% 0.16mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	10.6% 0.14mg	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	32.5% 130μg	35% 140μg	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	1.33% 1.2mg	1% 0.9mg	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	0.2% 0.03mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	2.8% 28mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	36.8% 2.94mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	23% 0.53mg	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	20.3% 142mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Boiled Navy Beans:

• 100 grams of Boiled Red Kidney Beans have 14 times more Vitamin K than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 1.5 times more Vitamin B1 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Navy Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Boiled Navy Beans:

• 100 grams of Boiled Red Kidney Beans have 1.2 times more Iron than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 2.5 times more Calcium and 2.4 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Navy Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Navy Beans contain 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Navy Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 100 grams.
• Both Boiled Red Kidney Beans as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in 100 grams.