Comparing Nutrients in 7 ounces Navy Beans VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Pink Beans	24%	3%	73%

Macro Nutrients

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Energy	23% 669kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	98% 127g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	5.86% 4.25g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	79% 44.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	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	128% 1.54mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	23.5% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	80.4% 1.05mg	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	230% 919μg	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	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	0.26% 0.04mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	29% 292mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	179% 1.6mg	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	136% 11mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	119% 2.73mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Pink Beans per 7 oz

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

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

• 7 oz of Raw Pink Beans contain 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Pink Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navy Beans have 1.4 times more Zinc than Pink Beans.
• Both Navy Beans and Pink Beans contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 2.4 times more Omega 3, 1.8 times more Sugars and 1.2 times more Fiber than Pink Beans.
• Both Navy Beans and Pink Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Navy Beans as well as Raw Pink Beans provide inadequate amounts of Omega 6 in seven ounces.