Comparing Nutrients in 1 pound Boiled Navy Beans with Salt VS Boiled Pink Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Navy Beans with Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Energy	22% 635kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	97% 127g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	2.25% 1.63g	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	% 1.68g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	63.3% 24g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	61% 0.79mg	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	159% 635μg	191% 762μg	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	4.54% 4.1mg	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	0.3% 0.045mg	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Calcium	31.3% 313mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	137% 1.23mg	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	134% 10.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	108% 2.5mg	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	93% 653mg	107% 748mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	7.82% 289g	7.5% 278g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Navy Beans with Salt vs Boiled Pink Beans with Salt:

• Boiled Navy Beans with Salt have more Vitamin C than Boiled Pink Beans with Salt.
• While Boiled Pink Beans with Salt contain 1.3 times more Vitamin B6, 98 times more Vitamin E and 6.2 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Pink Beans with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled Navy Beans with Salt as well as Boiled Pink Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Navy Beans with Salt vs Boiled Pink Beans with Salt:

• Boiled Navy Beans with Salt have 1.3 times more Calcium and 2.1 times more Selenium than Boiled Pink Beans with Salt.
• While Boiled Pink Beans with Salt contain 1.3 times more Copper and 1.3 times more Potassium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Pink Beans with Salt have similar amounts of Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Navy Beans with Salt have 2 times more Fiber than Boiled Pink Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Pink Beans with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Boiled Navy Beans with Salt as well as Boiled Pink Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.