Comparing Nutrients in 1 kilogram Navy Beans VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Navy Beans	White Cornmeal	Recommended Dietary Allowance
Energy	116% 3370kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	93% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	591% 769g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	8.83% 6.4g	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	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 33.3g	NA	g per day for Men 19-50 years
Fiber	403% 153g	192% 73g	38g per day for Men 19-50 years
Protein	399% 223g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	White Cornmeal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	646% 7.75mg	321% 3.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	234% 3.04mg	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	910% 3640μg	62.5% 250μg	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	0% 0mg	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	1.33% 0.2mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	White Cornmeal	Recommended Dietary Allowance
Calcium	147% 1470mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	214% 1.93mg	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	686% 55mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	217% 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	581% 4070mg	344% 2410mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	165% 18mg	11mg per day for Men 19-50 years
Water	3.27% 121g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS White Cornmeal per 1 kg

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

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

• 1 kilogram of Navy Beans has 2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 14.6 times more Vitamin B9 and 8.3 times more Vitamin K than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 1.7 times more Vitamin B3 and 21 times more Vitamin E than Raw Navy Beans.
• Both Navy Beans and White Cornmeal provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navy Beans have insufficient amounts of Vitamin E
• 1 kilogram of White Cornmeal have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navy Beans vs White Cornmeal:

• 1 kilogram of Navy Beans has 24.5 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 1.4 times more Selenium and 7 times more Sodium than Raw Navy Beans.
• 1 kilogram of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navy Beans has 11 times more Omega 3, 6.1 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than White Cornmeal.
• While 1 kg of Whole-grain White Cornmeal contains 2.4 times more Fat, 4.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw Navy Beans.
• Both Navy Beans and White Cornmeal offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6