Comparing Nutrients in 1 kilogram Boiled Navy Beans with Salt VS Boiled Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Navy Beans with Salt	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	48.3% 1400kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	68% 1.1g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	202% 262g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	4.7% 3.4g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 3.4g	g per day for Men 19-50 years
Fiber	276% 105g	237% 90g	38g per day for Men 19-50 years
Protein	147% 82.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	176% 2.3mg	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	350% 1400μg	430% 1720μg	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	10% 9mg	8.9% 8mg	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	0.67% 0.1mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	243% 2.2mg	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	295% 23.6mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	197% 4.53mg	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	206% 1440mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	17.2% 638g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Boiled Pinto Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Navy Beans with Salt versus 1 kg of Boiled Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans with Salt vs Boiled Pinto Beans with Salt:

• 1 kilogram of Boiled Navy Beans with Salt has 1.2 times more Vitamin B1, 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Pinto Beans with Salt.
• While 1 kg of Boiled Pinto Beans with Salt contains 1.7 times more Vitamin B6, 94 times more Vitamin E and 5.8 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Pinto Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled Navy Beans with Salt as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans with Salt vs Boiled Pinto Beans with Salt:

• 1 kilogram of Boiled Navy Beans with Salt has 1.5 times more Calcium than Boiled Pinto Beans with Salt.
• While 1 kg of Boiled Pinto Beans with Salt contains 2.1 times more Selenium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Pinto Beans with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled Navy Beans with Salt and Boiled Pinto Beans with Salt have similar amounts of macro-nutrients per 1 kg
• Both Boiled Navy Beans with Salt and Boiled Pinto Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled Navy Beans with Salt as well as Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.