Comparing Nutrients in 100 grams 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	11.6% 337kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	46.7% 60.8g	49.4% 64g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	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	% 0.21g	NA	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	40% 22.3g	37.4% 21g	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	64.6% 0.78mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	91% 364μg	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	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	0.13% 0.02mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Pink Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	90% 0.81mg	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	68.6% 5.5mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	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	58% 407mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	43% 1464mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navy Beans vs Pink Beans:

• Raw Pink Beans contain 1.3 times more Vitamin B5, 1.3 times more Vitamin B9, 10.5 times more Vitamin E and 2.3 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw 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 Navy Beans vs Pink Beans:

• Raw Navy Beans have 1.4 times more Zinc than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navy Beans have 1.3 times more Fat, 2.4 times more Omega 3, 1.3 times more Omega 6, 1.8 times more Sugars and 1.2 times more Fiber than Raw Pink Beans.
• Both Raw Navy Beans and Raw Pink Beans have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Navy Beans as well as Raw Pink Beans have insufficient amounts of Glucose and Sucrose in 100 g.