Comparing Nutrients in 500 calories Canned Beets VS Navy Beans

Weight per 500 calories

• Canned Beets: 1613g
• Navy Beans: 148g

Raw Navy Beans have 10.9 times more energy per unit of mass than Canned Beets, Solids, which is high in comparison to other foods. Canned Beets having low energy density.

Discover which food has more nutrients per 500 calories - Canned Beets or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Beets	11%	4%	85%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Beets	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.03% 0.065g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	69.3% 90g	130g per day for Men 19-50 years
Sugars	123% 89g	7.94% 5.76g	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	0% 0g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	76.4% 29g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Canned Beets	Navy Beans	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.6% 0.65mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	49% 0.64mg	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	121% 484μg	135% 540μg	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	73.5% 66mg	NA	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	3.23% 0.48mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.23μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beets	Navy Beans	Recommended Dietary Allowance
Calcium	24% 242mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	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	367% 29.4mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	65.3% 274mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	91% 2.1mg	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	39% 274mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	70.2% 2387mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	209% 3129mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	30.8% 3.4mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	39.7% 1467g	0.49% 18g	3700g per day for Men 19-50 years

Canned Beets VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Beets or Navy Beans?

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

• 500 calories of Canned Beets have 2.7 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 7.1 times more Vitamin B1 and 1.3 times more Vitamin B3 than Canned Beets, Solids.
• Both Canned Beets and Navy Beans provide similar amounts of Vitamin B9 per 500 calories.
• Both Canned Beets, Solids as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Canned Beets have 3.6 times more Iron, 2.2 times more Manganese, 1.4 times more Potassium, 421.8 times more Sodium and 81.7 times more Water than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.3 times more Copper, 2.2 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Canned Beets, Solids.
• Both Canned Beets and Navy Beans contain similar levels of Calcium and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Beets have 1.3 times more Carbohydrate, 15.4 times more Sugars and 1.3 times more Fiber than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 12.4 times more Omega 3 and 2.3 times more Protein than Canned Beets, Solids.
• Both Canned Beets and Navy Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Beets provide inadequate amounts of Omega 3
• Both Canned Beets, Solids as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.