Comparing Nutrients in 5 ounces Boiled Navy Beans VS Navy Beans

Macros Ratio

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

Macro Nutrients

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	66.2% 86g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	7.6% 5.5g	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	% 0g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 4.72g	g per day for Men 19-50 years
Fiber	39% 15g	57% 21.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	46.7% 0.61mg	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	129% 516μg	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	NA	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Navy Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	131% 1.2mg	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	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	87.4% 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	29% 204mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Navy Beans per 5 oz

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

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

• 5 oz of Raw Navy Beans contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.2 times more Vitamin K than Boiled Navy Beans.
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin K
• Both Boiled Navy Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 oz of Raw Navy Beans contain 2.1 times more Calcium, 4 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 3.8 times more Selenium and 3.5 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Navy Beans contain 2.4 times more Energy, 3 times more Omega 3, 2.3 times more Carbohydrate, 10.5 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in five ounces.