Comparing Nutrients in 14 ounces Navy Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	46% 1338kcal	15.5% 448kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	62.4% 81g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	1.53% 1.1g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	NA	g per day for Men 19-50 years
Fiber	160% 60.7g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	158% 88.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned 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	256% 3.08mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	31.4% 0.41mg	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	361% 1445μg	61.5% 246μg	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	3.1% 2.78mg	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	0.53% 0.079mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	58.3% 583mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	92% 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	272% 21.8mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	64.7% 1.5mg	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	231% 1615mg	76% 532mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	1.3% 48g	7.56% 280g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 5.5 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Canned Navy Beans.
• While Canned Navy Beans contain 39 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Vitamin K per 14 oz.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navy Beans vs Canned Navy Beans:

• Raw Navy Beans have 3.1 times more Calcium, 4 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Canned Navy Beans.
• While Canned Navy Beans contain 67.2 times more Sodium and 5.8 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 3 times more Energy, 3.5 times more Fat, 6.3 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate, 13.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Canned Navy Beans.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Glucose and Sucrose in 14 oz.