Comparing Nutrients in 7 ounces Navy Beans VS Boiled Navy Beans

Macros Ratio

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

Macro Nutrients

	Navy Beans	Boiled Navy Beans	Recommended Dietary Allowance
Energy	23% 669kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	1% 0.73g	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	% 0.42g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0.73g	g per day for Men 19-50 years
Fiber	80% 30.4g	55% 21g	38g per day for Men 19-50 years
Protein	79% 44.3g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Boiled 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	128% 1.54mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	21% 0.27mg	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	181% 722μg	69.5% 278μg	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	NA	2% 1.8mg	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	0.26% 0.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	29% 292mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	136% 11mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	45.5% 1.05mg	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	115% 808mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 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.
• Both Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 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.
• While Boiled Navy Beans contain 5.3 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Navy Beans have 2.4 times more Energy, 2.4 times more Fat, 3 times more Omega 3, 2.5 times more Omega 6, 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 Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.