Comparing Nutrients in 500 calories Navy Beans VS Pink Beans

Weight per 500 calories

• Navy Beans: 148g
• Pink Beans: 146g

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

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Pink Beans	24%	3%	73%

Macro Nutrients

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	72% 94g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	4.3% 3.1g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	48.7% 18.5g	38g per day for Men 19-50 years
Protein	59% 33g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Pink 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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	59% 0.77mg	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	169% 675μg	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	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	0.2% 0.03mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	22% 218mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	131% 1.2mg	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	102% 8.15mg	123% 9.87mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	63% 265mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	87.2% 2mg	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	86.4% 605mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	62.8% 2134mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.4% 14.7g	3700g per day for Men 19-50 years

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

• Raw Pink Beans contain 1.3 times more Vitamin B5 and 2.2 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Raw Navy Beans have 1.5 times more Zinc than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 2.5 times more Omega 3, 1.8 times more Sugars and 1.2 times more Fiber than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.