Comparing Nutrients in 100 grams Soybeans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Navy Beans	26%	4%	70%

Macro Nutrients

	Soybeans	Navy Beans	Recommended Dietary Allowance
Energy	15.4% 446kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	10% 7.33g	5.35% 3.88g	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	NA	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	NA	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	65% 36.5g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33% 0.43mg	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	94% 375μg	91% 364μg	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	6.67% 6mg	NA	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	5.67% 0.85mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Navy Beans	Recommended Dietary Allowance
Calcium	27.7% 277mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	93% 0.83mg	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	196% 15.7mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	61.7% 1.4mg	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	101% 704mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Soybeans versus 100 g of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Soybeans have 5.3 times more Vitamin B2, 42.5 times more Vitamin E and 18.8 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 1.3 times more Vitamin B3 than Raw Soybeans.
• Both Soybeans and Navy Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Soybeans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Soybeans vs Navy Beans:

• 100 grams of Soybeans have 1.9 times more Calcium, 2 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Navy Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soybeans have 1.3 times more Energy, 13.3 times more Fat, 17 times more Saturated Fat, 2.5 times more Omega 3, 29.6 times more Omega 6, 1.9 times more Sugars and 1.6 times more Protein than Navy Beans.
• While 100 g of Raw Navy Beans contain 2 times more Carbohydrate and 1.6 times more Fiber than Raw Soybeans.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6