Comparing Nutrients in 1 pound Boiled Navy Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Navy Beans	26%	4%	70%

Macro Nutrients

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Energy	22% 635kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	212% 276g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	24.3% 17.6g	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	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	% 0g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 15g	g per day for Men 19-50 years
Fiber	125% 47.6g	183% 69.4g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	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	89.6% 1.08mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Calcium	31.3% 313mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	280% 6.43mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	7.82% 289g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Navy Beans per 1 lb

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

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

• 1 lb of Raw Navy Beans contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.2 times more Vitamin K than Boiled Navy Beans.
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Boiled Navy Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Navy Beans vs Navy Beans:

• 1 lb of Raw Navy Beans contains 2.1 times more Calcium, 4 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 3.8 times more Selenium and 3.5 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Navy Beans contains 2.4 times more Energy, 3 times more Omega 3, 2.3 times more Carbohydrate, 10.5 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one pound.