Comparing Nutrients in 300 calories Canned Great Northern Beans VS Great Northern Beans

Weight per 300 calories

• Canned Great Northern Beans: 263g
• Great Northern Beans: 88.5g

Raw Great Northern Beans have 3 times more energy per unit of mass than Canned Great Northern Beans, which is high in comparison to other foods. Canned Great Northern Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Great Northern Beans or Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.98% 0.32g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	42.5% 55g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	2.76% 2g	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	34% 13g	47% 18g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	30.4% 0.4mg	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	53.3% 213μg	107% 427μg	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	3.8% 3.42mg	5.2% 4.7mg	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	14% 2.08mg	1.3% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.58% 7.9μg	4.42% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	14% 139mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	82.3% 0.74mg	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	51.6% 4.13mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	54.8% 1.26mg	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	51% 358mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	65% 974mg	0.83% 12.4mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.26% 9.47g	3700g per day for Men 19-50 years

Canned Great Northern Beans VS Great Northern Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Great Northern Beans or Great Northern Beans?

Lets compare vitamin content per 300 calories of Canned Great Northern Beans vs Great Northern Beans:

• 300 calories of Canned Great Northern Beans have 10.7 times more Vitamin E and 1.5 times more Vitamin K than Great Northern Beans.
• While 300 kcal of Raw Great Northern Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Great Northern Beans.
• 300 calories of Great Northern Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Great Northern Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Great Northern Beans vs Great Northern Beans:

• 300 calories of Canned Great Northern Beans have 78.6 times more Sodium than Great Northern Beans.
• While 300 kcal of Raw Great Northern Beans contain 1.8 times more Copper and 1.3 times more Potassium than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Great Northern Beans contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Great Northern Beans contain 1.4 times more Fiber than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Great Northern Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Canned Great Northern Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 300 calories.