Comparing Nutrients in 1 kilogram Pink Beans VS Boiled Navy Beans

Macros Ratio

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

Macro Nutrients

	Pink Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	118% 3430kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	9.13% 2.92g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	139% 2.22g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	494% 642g	200% 261g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	5.1% 3.7g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	334% 127g	276% 105g	38g per day for Men 19-50 years
Protein	374% 210g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Boiled 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	643% 7.7mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.27mg	106% 1.38mg	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	1158% 4630μg	350% 1400μg	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	0% 0mg	10% 9mg	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	14% 2.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	846% 67.7mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	433% 1820mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	598% 13.8mg	229% 5.27mg	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	593% 4150mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	431% 14640mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.7% 101g	17.2% 638g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 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.
• While Boiled Navy Beans contain more Vitamin C than Raw Pink Beans.
• Both Raw Pink Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pink Beans have 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.
• While Boiled Navy Beans contain 6.3 times more Water than Raw Pink Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pink Beans have 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, 1.2 times more Fiber and 2.5 times more Protein than Boiled Navy Beans.
• Both Raw Pink Beans as well as Boiled Navy Beans have insufficient amounts of Glucose and Sucrose in 1 kg.