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

Macros Ratio

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

Macro Nutrients

	Royal Red Kidney Beans	Navy Beans	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.88g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	65.5% 25g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	32.5% 0.39mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	33% 0.43mg	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	98% 393μg	91% 364μg	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	5% 4.5mg	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Navy Beans	Recommended Dietary Allowance
Calcium	13% 131mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	93% 0.83mg	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	109% 8.7mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	61.7% 1.4mg	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	58% 406mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.33% 12g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 1.5 times more Vitamin B2 than Raw Navy Beans.
• While Raw Navy Beans contain 2 times more Vitamin B1 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Raw Navy Beans have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Royal Red Kidney Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Royal Red Kidney Beans have 1.6 times more Iron than Raw Navy Beans.
• While Raw Navy Beans contain 1.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Selenium and 1.4 times more Zinc than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Raw Navy Beans have similar amounts of Calcium, Copper, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Royal Red Kidney Beans have 1.6 times more Fiber than Raw Navy Beans.
• While Raw Navy Beans contain 3.3 times more Fat, 3.5 times more Omega 3 and 3.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Raw Navy Beans have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Royal Red Kidney Beans as well as Raw Navy Beans have insufficient amounts of Glucose and Sucrose in 100 g.