Comparing Nutrients in 5 ounces Boiled Navy Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Navy Beans	Pink Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	70% 91g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	4.2% 3.03g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	21% 11.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	28% 0.34mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	57.5% 0.75mg	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	164% 656μg	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	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	0.094% 0.014mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	128% 1.15mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	85% 1.95mg	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	84% 588mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have more Vitamin C than Raw Pink Beans.
• While Raw Pink Beans contain 3.3 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, 3.3 times more Vitamin B9, 21 times more Vitamin E and 9.5 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Pink 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 Pink Beans:

• Boiled Navy Beans have 6.3 times more Water than Raw Pink Beans.
• While Raw Pink Beans contain 1.9 times more Calcium, 3.9 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium, 4.5 times more Selenium and 2.5 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Pink Beans contain 2.5 times more Energy, 1.8 times more Fat, 1.3 times more Omega 3, 1.9 times more Omega 6, 2.5 times more Carbohydrate, 5.8 times more Sugars and 2.5 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Raw Pink Beans have similar amounts of Fiber per 5 oz.
• Both Boiled Navy Beans as well as Raw Pink Beans have insufficient amounts of Glucose and Sucrose in 5 oz.