Comparing Nutrients in 5 ounces 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	6.84% 198kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	7.97% 0.13g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.098g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	27.6% 36g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	0.66% 0.48g	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	% 0.52g	NA	g per day for Men 19-50 years
Fiber	39% 15g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	23% 13g	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	28% 0.34mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	14% 0.18mg	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	49.6% 198μg	28.7% 115μg	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	1.4% 1.28mg	2.83% 2.55mg	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	0.094% 0.014mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	4.13% 4.96μg	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	9.8% 98mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	29.3% 0.26mg	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	42% 3.35mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	28% 0.64mg	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	29% 204mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Boiled Yellow Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Navy Beans with Salt versus 5 oz of Boiled Yellow Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Navy Beans with Salt vs Boiled Yellow Beans with Salt:

• 5 ounces of Boiled Navy Beans with Salt have 1.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Boiled Navy Beans with Salt vs Boiled Yellow Beans with Salt:

• 5 ounces of Boiled Navy Beans with Salt have 2.2 times more Selenium than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Yellow Beans with Salt contain 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 five ounces.
• Both Boiled Navy Beans with Salt as well as Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6 in five ounces.