Comparing Nutrients in 1 kilogram 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	48.3% 1400kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	5.94% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	157% 205g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.86% 2.8g	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	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	134% 51g	38g per day for Men 19-50 years
Protein	147% 82.3g	134% 75.3g	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	198% 2.37mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	79.2% 1.03mg	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	155% 620μg	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	7.78% 7mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	69% 690mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	163% 3.75mg	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	191% 1340mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	224% 3360mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	17.2% 638g	19% 705g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.