Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Navy Beans	Pink Beans	Recommended Dietary Allowance
Energy	48.3% 1400kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	139% 2.22g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	494% 642g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	29.5% 21.4g	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	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	334% 127g	38g per day for Men 19-50 years
Protein	147% 82.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	198% 2.37mg	643% 7.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	405% 5.27mg	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	1158% 4630μg	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	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	0.67% 0.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	69% 690mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	900% 8.1mg	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	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	433% 1820mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	598% 13.8mg	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	593% 4150mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	17.2% 638g	2.7% 101g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have more Vitamin C than Raw Pink Beans.
• While Raw Pink Beans contain 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, 3.3 times more Vitamin B9, 21 times more Vitamin E and 9.5 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Pink 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 Pink Beans:

• Boiled Navy Beans have 6.3 times more Water than Raw Pink Beans.
• While Raw Pink Beans contain 1.9 times more Calcium, 3.9 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 4.5 times more Selenium and 2.5 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pink Beans contain 2.5 times more Energy, 1.8 times more Fat, 1.3 times more Omega 3, 1.9 times more Omega 6, 2.5 times more Carbohydrate, 5.8 times more Sugars and 2.5 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Raw Pink Beans have similar amounts of Fiber per 1 kg.
• Both Boiled Navy Beans as well as Raw Pink Beans have insufficient amounts of Glucose and Sucrose in 1 kg.