Comparing Nutrients in 500 calories Sprouted Navy Beans VS Canned Shellie Beans with Liquids

Weight per 500 calories

• Sprouted Navy Beans: 746g
• Canned Shellie Beans with Liquids: 1667g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.22g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	79.4% 103g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	149% 56.7g	38g per day for Men 19-50 years
Protein	82% 46g	52.4% 29.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.4% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	63% 0.82mg	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	246% 985μg	75% 300μg	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	156% 140mg	57.4% 51.7mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	11% 112mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	148% 1.33mg	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	180% 14.4mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	179% 754mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	277% 6.37mg	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	107% 746mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	53.4% 1817mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	371% 5567mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.64mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16% 591g	41% 1512g	3700g per day for Men 19-50 years

Sprouted Navy Beans VS Canned Shellie Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Navy Beans or Canned Shellie Beans with Liquids?

Lets compare vitamin content per 500 calories of Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 500 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 500 kcal of Canned Shellie Beans Solids and Liquids contain more Vitamin A than Raw Sprouted Navy Beans.
• 500 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 500 calories.

Comparing minerals per 500 calories for Sprouted Navy Beans vs Canned Shellie Beans with Liquids:

• 500 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 500 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 500 calories.
• 500 calories of Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Raw Sprouted Navy Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.