Comparing Nutrients in 14 ounces Boiled Navy Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Boiled Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	19% 556kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	62.4% 81g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.53% 1.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned 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	78.4% 0.94mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	31.4% 0.41mg	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	139% 556μg	61.5% 246μg	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	3.97% 3.57mg	3.1% 2.78mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	27.4% 274mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	64.7% 1.5mg	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	81.6% 572mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	6.84% 253g	7.56% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Navy Beans vs Canned Navy Beans:

• Boiled Navy Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Navy Beans.
• While Canned Navy Beans contain 78 times more Vitamin E and 4.8 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Navy Beans vs Canned Navy Beans:

• Boiled Navy Beans have 1.5 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Canned Navy Beans.
• While Canned Navy Beans contain 2 times more Selenium and more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 1.2 times more Energy, 2.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Fiber than Canned Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Protein per 14 oz.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.