Comparing Nutrients in 100 grams 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	4.83% 140kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	49.4% 64g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	2.95% 2.14g	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	% 0.37g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.7% 8.23g	37.4% 21g	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	19.8% 0.24mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	40.5% 0.53mg	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	35% 140μg	116% 463μg	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% 0.9mg	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	0.067% 0.01mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	6.9% 69mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	29.5% 2.36mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	60% 1.38mg	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	20.6% 144mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.72% 64g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Boiled Navy Beans as well as Raw Pink Beans have insufficient amounts of Glucose and Sucrose in 100 g.