Comparing Nutrients in 1 pound Sprouted Navy Beans VS Canned Shellie Beans with Liquids

Macros Ratio

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

Macro Nutrients

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	10.5% 304kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	3.94% 2.86g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	50% 28g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	17% 0.22mg	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	150% 599μg	20.4% 81.6μg	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	95% 85.3mg	15.6% 14mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	40.3% 0.36mg	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	109% 8.75mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	75.3% 1.73mg	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	64.8% 454mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Canned Shellie Beans with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 1 pound of Sprouted Navy Beans has 12.2 times more Vitamin B1, 4 times more Vitamin B2, 6 times more Vitamin B3, 6.2 times more Vitamin B5, 3.9 times more Vitamin B6, 7.3 times more Vitamin B9 and 6.1 times more Vitamin C than Canned Shellie Beans with Liquids.
• 1 pound of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 1 pound of Sprouted Navy Beans has 4.5 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 3.3 times more Phosphorus, 2.8 times more Potassium and 3.3 times more Zinc than Canned Shellie Beans with Liquids.
• While 1 lb of Canned Shellie Beans Solids and Liquids contains 1.9 times more Calcium, 3.5 times more Selenium and 25.7 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Canned Shellie Beans with Liquids contain similar levels of Manganese and Water per one pound.
• 1 pound of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Navy Beans has 2.2 times more Energy, 3.7 times more Omega 3, 2.1 times more Carbohydrate and 3.5 times more Protein than Canned Shellie Beans with Liquids.
• 1 pound of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.