Comparing Nutrients in 1 kilogram Canned Navy Beans VS Navy Beans

Macros Ratio

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

Macro Nutrients

	Canned Navy Beans	Navy Beans	Recommended Dietary Allowance
Energy	39% 1130kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	467% 608g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	53.5% 38.8g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	134% 51g	403% 153g	38g per day for Men 19-50 years
Protein	134% 75.3g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	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	118% 1.4mg	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	329% 4.3mg	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	155% 620μg	910% 3640μg	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	7.78% 7mg	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	52% 7.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Navy Beans	Recommended Dietary Allowance
Calcium	47% 470mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	927% 8.34mg	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	231% 18.5mg	686% 55mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	617% 14mg	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	191% 1340mg	581% 4070mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	19% 705g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Navy Beans versus 1 kg of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Navy Beans vs Navy Beans:

• 1 kilogram of Canned Navy Beans has 39 times more Vitamin E than Navy Beans.
• While 1 kg of Raw Navy Beans contains 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.
• Both Canned Navy Beans and Navy Beans provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin E
• Both Canned Navy Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Navy Beans vs Navy Beans:

• 1 kilogram of Canned Navy Beans has 67.2 times more Sodium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navy Beans contains 3 times more Energy, 6.3 times more Omega 3, 3 times more Carbohydrate, 13.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one kilogram.