Comparing Nutrients in 14 ounces Boiled Sprouted Navy Beans VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Boiled Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	10.7% 310kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	3.45% 2.5g	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	NA	35.5% 13.5g	38g per day for Men 19-50 years
Protein	50% 28g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.8% 3.4mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	15% 0.19mg	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	105% 421μg	18% 71.4μg	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	76.3% 68.7mg	13.7% 12.3mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	35.3% 0.32mg	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	105% 8.37mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	66% 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	58.4% 409mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	8.15% 302g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Navy Beans VS Canned Shellie Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Sprouted Navy Beans versus 14 oz of Canned Shellie Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 14 ounces of Boiled Sprouted Navy Beans have 11.9 times more Vitamin B1, 4.4 times more Vitamin B2, 6.2 times more Vitamin B3, 6.4 times more Vitamin B5, 4 times more Vitamin B6, 5.9 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Shellie Beans with Liquids.
• 14 ounces of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Boiled and Drained Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 14 ounces of Boiled Sprouted Navy Beans have 4.9 times more Copper, 2.1 times more Iron, 7.4 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium and 3.6 times more Zinc than Canned Shellie Beans with Liquids.
• While 14 oz of Canned Shellie Beans Solids and Liquids contain 1.8 times more Calcium, 3.5 times more Selenium and 23.9 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled Sprouted Navy Beans and Canned Shellie Beans with Liquids contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sprouted Navy Beans have 2.6 times more Energy, 4.2 times more Omega 3, 2.4 times more Carbohydrate and 4 times more Protein than Canned Shellie Beans with Liquids.
• 14 ounces of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.