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

Macros Ratio

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

Macro Nutrients

	Canned Shellie Beans with Liquids	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	52.4% 68g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	NA	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	40.6% 15.4g	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	69% 0.9mg	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	20.4% 81.6μg	120% 481μg	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	15.6% 14mg	87% 78.5mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	13% 132mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	196% 1.76mg	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	56% 4.5mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	75.3% 1.73mg	88% 2.02mg	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	19.4% 136mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	101% 1515mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11% 411g	9.3% 345g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 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 Solids and Liquids.
• 1 pound of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Canned Shellie Beans Solids and Liquids as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Shellie Beans with Liquids has 1.8 times more Calcium, 3.5 times more Selenium and 23.9 times more Sodium than Boiled Sprouted Navy Beans.
• While 1 lb of Boiled and Drained Sprouted Navy Beans contains 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 Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Boiled Sprouted Navy Beans contain similar levels of Manganese and Water per one pound.
• 1 pound of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 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 Solids and Liquids.
• 1 pound of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• Both Canned Shellie Beans Solids and Liquids as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one pound.