Comparing Nutrients in 500 calories Navy Beans VS Canned Navy Beans

Weight per 500 calories

• Navy Beans: 148g
• Canned Navy Beans: 443g

Navy Beans have 3 times more energy per 100g than Canned Navy Beans. It has high energy density when compared to other foods. Canned Navy Beans having average energy density.

Which food has more nutrients per 500 calories - Navy Beans or Canned Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	69.6% 90g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	1.7% 1.24g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	59.4% 22.6g	38g per day for Men 19-50 years
Protein	59% 33g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	35% 0.46mg	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	135% 540μg	68.6% 274μg	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	3.44% 3.1mg	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	0.2% 0.03mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	22% 218mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	102% 0.92mg	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	102% 8.15mg	102% 8.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	72% 1.66mg	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	86.3% 604mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	46.7% 25.7μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	99% 1487mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.49% 18g	8.43% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navy Beans vs Canned Navy Beans:

• Raw Navy Beans have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Navy Beans.
• While Canned Navy Beans contain 116.3 times more Vitamin E and 3.5 times more Vitamin K than Raw Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navy Beans vs Canned Navy Beans:

• Raw Navy Beans have 1.3 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Canned Navy Beans.
• While Canned Navy Beans contain 1.6 times more Selenium, 200.4 times more Sodium and 17.4 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Calcium, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 2.1 times more Omega 3 and 4.6 times more Sugars than Canned Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.