Comparing Nutrients in 7 ounces Boiled Navy Beans with Salt VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Boiled Navy Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	9.6% 278kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	1% 0.73g	NA	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	% 0.73g	NA	g per day for Men 19-50 years
Fiber	55% 21g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	29% 16.3g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Boiled Small White 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	39% 0.47mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.4% 0.25mg	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	69.5% 278μg	68% 272μg	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	2% 1.8mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	13.7% 137mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	33% 0.3mg	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	58.5% 4.7mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	44% 1mg	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	41% 286mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans with Salt VS Boiled Small White Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Navy Beans with Salt versus 7 oz of Boiled Small White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Navy Beans with Salt vs Boiled Small White Beans with Salt:

• 7 ounces of Boiled Navy Beans with Salt have 2.4 times more Vitamin B3 than Boiled Small White Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled Navy Beans with Salt as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Navy Beans with Salt vs Boiled Small White Beans with Salt:

• 7 ounces of Boiled Navy Beans with Salt have 1.4 times more Copper and 2.2 times more Selenium than Boiled Small White Beans with Salt.
• While 7 oz of Boiled Small White Beans with Salt contain 1.3 times more Magnesium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt contain similar levels of Calcium, Iron, Manganese, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Small White Beans with Salt contain 1.4 times more Omega 3 than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Boiled Small White Beans with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Navy Beans with Salt as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.