Comparing Nutrients in 14 ounces Snacks, peas, roasted, wasabi-flavored VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Navy Beans	26%	4%	70%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Navy Beans	Recommended Dietary Allowance
Energy	59% 1715kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	185% 241g	130g per day for Men 19-50 years
Sugars	77.2% 56g	21.2% 15.4g	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	4.27% 3.1g	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	% 0.95g	% 0.83g	g per day for Men 19-50 years
Sucrose	% 50.4g	% 13.2g	g per day for Men 19-50 years
Fiber	39.7% 15g	160% 60.7g	38g per day for Men 19-50 years
Protein	100% 56g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Navy Beans	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	131% 1.7mg	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	137% 548μg	361% 1445μg	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	0% 0mg	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	61% 9.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Navy Beans	Recommended Dietary Allowance
Calcium	49% 488mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	368% 3.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	189% 15mg	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	165% 695mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	245% 5.63mg	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	153% 1072mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	138% 4703mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Navy Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, peas, roasted, wasabi-flavored versus 14 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, peas, roasted, wasabi-flavored vs Navy Beans:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have more Vitamin A, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B6, 115.5 times more Vitamin E and 20.1 times more Vitamin K than Navy Beans.
• While 14 oz of Raw Navy Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Snacks, peas, roasted, wasabi-flavored.
• 14 ounces of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Snacks, peas, roasted, wasabi-flavored as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, peas, roasted, wasabi-flavored vs Navy Beans:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 60 times more Sodium than Navy Beans.
• While 14 oz of Raw Navy Beans contain 1.9 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Navy Beans contain similar levels of Calcium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Energy, 9.4 times more Fat, 31.1 times more Saturated Fat, 5.4 times more Omega 6 and 3.6 times more Sugars than Navy Beans.
• While 14 oz of Raw Navy Beans contain 4.1 times more Omega 3, 4 times more Fiber and 1.6 times more Protein than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Navy Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Navy Beans provide inadequate amounts of Omega 6