Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Energy	48.3% 1400kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	467% 608g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	53.5% 38.8g	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	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 33.3g	g per day for Men 19-50 years
Fiber	276% 105g	403% 153g	38g per day for Men 19-50 years
Protein	147% 82.3g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Calcium	69% 690mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	17.2% 638g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Navy Beans per 1 kg

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

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

• 1 kg of Raw Navy Beans contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.2 times more Vitamin K than Boiled Navy Beans.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Boiled Navy Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans vs Navy Beans:

• 1 kg of Raw Navy Beans contains 2.1 times more Calcium, 4 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 3.8 times more Selenium and 3.5 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 2.4 times more Energy, 3 times more Omega 3, 2.3 times more Carbohydrate, 10.5 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.