Comparing Nutrients in 100 calories Navy Beans VS Boiled Navy Beans

Weight per 100 calories

• Navy Beans: 29.7g
• Boiled Navy Beans: 71.4g

Navy Beans have 2.4 times more energy per 100g than Boiled Navy Beans. It has high energy density when compared to other foods. Boiled Navy Beans having average energy density.

Which food has more nutrients per 100 calories - Navy Beans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	9.98% 0.16g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	0.36% 0.26g	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	% 0.062g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0.26g	g per day for Men 19-50 years
Fiber	12% 4.54g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	12% 6.63g	10.5% 5.88g	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	19% 0.23mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.74% 0.049mg	3.63% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	7.6% 0.099mg	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	27% 108μg	25% 100μg	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	0.71% 0.64mg	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	0.04% 0.006mg	0.048% 0.007mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.74μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	4.93% 49.3mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	16.7% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.57μg	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	20.4% 1.63mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	9% 38mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	16.4% 0.38mg	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	17.3% 121mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	3.77% 2.07μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.85% 1.1mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Navy Beans vs Boiled Navy Beans:

• Raw Navy Beans have 1.6 times more Copper, 1.4 times more Magnesium, 1.3 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 12.7 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Calcium, Iron, Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Navy Beans have 1.3 times more Omega 3 and 4.4 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.7 times more Fiber than Raw Navy Beans.
• Both Raw Navy Beans and Boiled Navy Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Navy Beans as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 100 kcal.