Comparing Nutrients in 1 kilogram 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	116% 3370kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	139% 2.22g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	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	467% 608g	494% 642g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 33.3g	NA	g per day for Men 19-50 years
Fiber	403% 153g	334% 127g	38g per day for Men 19-50 years
Protein	399% 223g	374% 210g	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	646% 7.75mg	643% 7.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	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	910% 3640μg	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	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	1.33% 0.2mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	147% 1470mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	900% 8.1mg	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	686% 55mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	433% 1820mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	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	581% 4070mg	593% 4150mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.27% 121g	2.7% 101g	3700g per day for Men 19-50 years

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

• Raw Pink Beans contain 1.3 times more Vitamin B5, 1.3 times more Vitamin B9, 10.5 times more Vitamin E and 2.3 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw 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 Navy Beans vs Pink Beans:

• Raw Navy Beans have 1.4 times more Zinc than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 1.3 times more Fat, 2.4 times more Omega 3, 1.3 times more Omega 6, 1.8 times more Sugars and 1.2 times more Fiber than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Glucose and Sucrose in 1 kg.