Comparing Nutrients in 500 calories Boiled Navy Beans with Salt VS Boiled Small White Beans with Salt

Weight per 500 calories

• Boiled Navy Beans with Salt: 357g
• Boiled Small White Beans with Salt: 352g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Navy Beans with Salt or Boiled Small White Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Navy Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	2.32% 2.25g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.83% 0.58g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	1.82% 1.32g	NA	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	% 1.32g	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	96% 36.6g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Boiled Small White 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	70.5% 0.85mg	69.2% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	34.4% 0.45mg	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	125% 500μg	121% 482μg	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	3.57% 3.2mg	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	0.24% 0.036mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	24.6% 246mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	58.3% 0.52mg	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	105% 8.43mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	78% 1.8mg	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	73.5% 514mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	8.32% 4.58μg	55μg per day for Men 19-50 years
Sodium	56.4% 846mg	56% 838mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.68mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	6.16% 228g	6% 223g	3700g per day for Men 19-50 years

Boiled Navy Beans With Salt VS Boiled Small White Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Navy Beans with Salt or Boiled Small White Beans with Salt?

Lets compare vitamin content per 500 calories of Boiled Navy Beans with Salt vs Boiled Small White Beans with Salt:

• 500 calories of Boiled Navy Beans with Salt have 2.4 times more Vitamin B3 than Boiled Small White Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Small White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled Navy Beans with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Navy Beans with Salt vs Boiled Small White Beans with Salt:

• 500 calories of Boiled Navy Beans with Salt have 1.4 times more Copper and 2.3 times more Selenium than Boiled Small White Beans with Salt.
• While 500 kcal of Boiled Small White Beans with Salt contain 1.3 times more Magnesium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Calcium, Iron, Manganese, Phosphorus, Potassium, Sodium and Zinc per 500 calories.
• 500 calories of Boiled Small White Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Small White Beans with Salt contain 1.4 times more Omega 3 than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Boiled Navy Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.