Comparing Nutrients in 14 ounces Canned Great Northern Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	15.6% 452kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	4.66% 4.52g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	190% 248g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	12.4% 8.97g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	211% 80g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	155% 86.8g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	136% 1.77mg	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	80.4% 321μg	478% 1913μg	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	5.73% 5.16mg	23.4% 21mg	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	21% 3.14mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	21% 210mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	369% 3.32mg	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	78% 6.23mg	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	246% 5.65mg	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	77% 540mg	253% 1774mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	162% 5505mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	7.5% 277g	1.15% 42.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans VS Great Northern Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Great Northern Beans versus 14 oz of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Great Northern Beans vs Great Northern Beans:

• 14 ounces of Canned Great Northern Beans have 3.6 times more Vitamin E than Great Northern Beans.
• While 14 oz of Raw Great Northern Beans contain 4.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9, 4.1 times more Vitamin C and 2 times more Vitamin K than Canned Great Northern Beans.
• 14 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• 14 ounces of Great Northern Beans have insufficient amounts of Vitamin E
• Both Canned Great Northern Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Great Northern Beans vs Great Northern Beans:

• 14 ounces of Canned Great Northern Beans have 26.4 times more Sodium than Great Northern Beans.
• While 14 oz of Raw Great Northern Beans contain 3.3 times more Calcium, 5.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Great Northern Beans contain 3 times more Energy, 3 times more Omega 3, 3 times more Carbohydrate, 1.6 times more Sugars, 4.1 times more Fiber and 3 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 14 ounces.