Comparing Nutrients in 100 grams Navy Beans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Navy Beans	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	47% 61.3g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	2.9% 2.1g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	40% 15g	38g per day for Men 19-50 years
Protein	40% 22.3g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	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	64.6% 0.78mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30.5% 0.4mg	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	91% 364μg	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	77.7% 0.7mg	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	68.6% 5.5mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	48.3% 1.1mg	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% 407mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.32% 11.8g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Navy Beans have 1.3 times more Vitamin B1 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Vitamin B2 and 2.2 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Red Kidney Beans provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Raw Navy Beans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Navy Beans have 1.8 times more Calcium, 1.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• Both Navy Beans and Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navy Beans have 1.5 times more Omega 3 and 1.8 times more Sugars than Red Kidney Beans.
• Both Navy Beans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• Both Raw Navy Beans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.