Comparing Nutrients in 5 ounces Boiled Navy Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Boiled Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	0.55% 0.4g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	21% 11.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Canned 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	28% 0.34mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.2% 0.15mg	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	22% 88μg	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	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	32.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	23% 0.53mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Navy Beans vs Canned Navy Beans:

• Boiled Navy Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Navy Beans.
• While Canned Navy Beans contain 78 times more Vitamin E and 4.8 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Navy Beans vs Canned Navy Beans:

• Boiled Navy Beans have 1.5 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Canned Navy Beans.
• While Canned Navy Beans contain 2 times more Selenium and more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Copper, Magnesium, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Navy Beans have 1.2 times more Energy, 2.1 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Fiber than Canned Navy Beans.
• Both Boiled Navy Beans and Canned Navy Beans have similar amounts of Protein per 5 oz.
• Both Boiled Navy Beans as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 5 oz.