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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Boiled Navy Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	22% 635kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	3.95% 1.27g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	88.2% 115g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	2.13% 1.54g	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	124% 47g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Boiled Yellow 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	70.7% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	45% 0.59mg	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	92% 367μg	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	9.07% 8.16mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	31.3% 313mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	94% 0.84mg	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	141% 11.2mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	89.7% 2.06mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	7.82% 289g	7.72% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Boiled Yellow Beans with Salt per 1 lb

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

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

• 1 pound of Boiled Navy Beans with Salt has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• While 1 lb of Boiled Yellow Beans with Salt contains 1.6 times more Vitamin B2, 2 times more Vitamin C, 94 times more Vitamin E and 5.8 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Boiled Navy Beans with Salt as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Navy Beans with Salt has 2.2 times more Selenium than Boiled Yellow Beans with Salt.
• While 1 lb of Boiled Yellow Beans with Salt contains 1.4 times more Magnesium and 1.3 times more Phosphorus than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Yellow Beans with Salt contain similar levels of Calcium, Copper, Iron, Manganese, Potassium, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Yellow Beans with Salt contains 2.4 times more Omega 3 than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Yellow Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Navy Beans with Salt as well as Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6 in one pound.