Comparing Nutrients in 300 calories Sprouted Navy Beans VS Canned Shellie Beans with Liquids

Weight per 300 calories

• Sprouted Navy Beans: 448g
• Canned Shellie Beans with Liquids: 1000g

Sprouted Navy Beans have 2.2 times more energy per 100g than Canned Shellie Beans with Liquids. It has low energy density when compared to other foods. Canned Shellie Beans Solids and Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Sprouted Navy Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	72.8% 1.16g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	49% 27.5g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.8% 0.86mg	37.7% 0.49mg	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	148% 591μg	45% 180μg	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	94% 84mg	34.4% 31mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	6.7% 67mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	89% 0.8mg	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	108% 8.64mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	166% 3.82mg	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% 448mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	24.5% 907g	3700g per day for Men 19-50 years

Sprouted Navy Beans VS Canned Shellie Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sprouted Navy Beans or Canned Shellie Beans with Liquids?

Lets compare vitamin content per 300 calories of Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 300 calories of Sprouted Navy Beans have 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Shellie Beans with Liquids.
• While 300 kcal of Canned Shellie Beans Solids and Liquids contain more Vitamin A than Raw Sprouted Navy Beans.
• 300 calories of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 300 calories of Sprouted Navy Beans have 2 times more Copper, 3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Canned Shellie Beans with Liquids.
• While 300 kcal of Canned Shellie Beans Solids and Liquids contain 4.3 times more Calcium, 2.1 times more Manganese, 7.8 times more Selenium, 57.4 times more Sodium and 2.6 times more Water than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Canned Shellie Beans with Liquids contain similar levels of Iron per 300 calories.
• 300 calories of Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Navy Beans have 1.6 times more Omega 3 and 1.6 times more Protein than Canned Shellie Beans with Liquids.
• Both Sprouted Navy Beans and Canned Shellie Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.