Comparing Nutrients in 500 calories Navy Beans VS Boiled Navy Beans

Weight per 500 calories

• Navy Beans: 148g
• Boiled Navy Beans: 357g

Navy Beans have 2.4 times more energy per 100g than Boiled Navy Beans. It has high energy density when compared to other foods. Boiled Navy Beans having average energy density.

Which food has more nutrients per 500 calories - Navy Beans or Boiled Navy Beans?

Macros Ratio

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

Macro Nutrients

	Navy Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	71.6% 93g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	1.82% 1.32g	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	% 0.31g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.94g	% 1.32g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	59% 33g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Navy 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	96% 1.15mg	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	38% 0.49mg	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	135% 540μg	125% 500μg	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	NA	3.57% 3.2mg	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	0.2% 0.03mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	22% 218mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	102% 8.15mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	82% 1.9mg	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	86.3% 604mg	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	0.49% 18g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 12.7 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Calcium, Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 1.3 times more Omega 3 and 4.4 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.7 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 500 kcal.