Comparing Nutrients in 14 ounces Navy Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Pink Beans	24%	3%	73%

Macro Nutrients

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Energy	46% 1338kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	196% 255g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	11.7% 8.5g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	NA	g per day for Men 19-50 years
Fiber	160% 60.7g	133% 50.4g	38g per day for Men 19-50 years
Protein	158% 88.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	161% 2.1mg	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	361% 1445μg	459% 1838μg	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	0% 0mg	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	0.53% 0.079mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	58.3% 583mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	357% 3.2mg	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	272% 21.8mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	172% 722mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	237% 5.46mg	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	231% 1615mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Pink Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Navy Beans versus 14 oz of Pink Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Pink Beans contain 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Pink Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Navy Beans vs Pink Beans:

• 14 ounces of Navy Beans have 1.4 times more Zinc than Pink Beans.
• Both Navy Beans and Pink Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navy Beans have 2.4 times more Omega 3, 1.8 times more Sugars and 1.2 times more Fiber than Pink Beans.
• Both Navy Beans and Pink Beans offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw Navy Beans as well as Raw Pink Beans provide inadequate amounts of Omega 6 in 14 ounces.