Comparing Nutrients in 500 calories Syrups, table blends, pancake, reduced-calorie VS Navy Beans

Weight per 500 calories

• Syrups, table blends, pancake, reduced-calorie: 303g
• Navy Beans: 148g

Raw Navy Beans have 2 times more energy per unit of mass than Syrups, table blends, pancake, reduced-calorie, which is high in comparison to other foods. Syrups, table blends, pancake, reduced-calorie having above average energy density.

Discover which food has more nutrients per 500 calories - Syrups, table blends, pancake, reduced-calorie or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Syrups, table blends, pancake, reduced-calorie	0%	0%	100%
Navy Beans	26%	4%	70%

Macro Nutrients

	Syrups, table blends, pancake, reduced-calorie	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	104% 135g	69.3% 90g	130g per day for Men 19-50 years
Sugars	137% 99g	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	0% 0g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	0% 0g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Syrups, table blends, pancake, reduced-calorie	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	6.3% 0.076mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.076% 0.012mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, table blends, pancake, reduced-calorie	Navy Beans	Recommended Dietary Allowance
Calcium	3.03% 30.3mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	6.06% 0.055mg	137% 1.24mg	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	1.14% 0.091mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.06mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	18.6% 130mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	0.27% 9.1mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	2.75% 1.5μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	36% 539mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.61mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.49% 18g	3700g per day for Men 19-50 years

Syrups, Table Blends, Pancake, Reduced-calorie VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, table blends, pancake, reduced-calorie or Navy Beans?

Lets compare vitamin content per 500 calories of Syrups, table blends, pancake, reduced-calorie vs Navy Beans:

• 500 kcal of Raw Navy Beans contain 15.2 times more Vitamin B1, 26.8 times more Vitamin B2, 267.8 times more Vitamin B3, 72.9 times more Vitamin B5, 69.9 times more Vitamin B6 and more Vitamin B9 than Syrups, table blends, pancake, reduced-calorie.
• 500 calories of Syrups, table blends, pancake, reduced-calorie have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Syrups, table blends, pancake, reduced-calorie 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 Syrups, table blends, pancake, reduced-calorie vs Navy Beans:

• 500 calories of Syrups, table blends, pancake, reduced-calorie have 72.7 times more Sodium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 7.2 times more Calcium, 22.7 times more Copper, 89.6 times more Iron, 42.8 times more Magnesium, 31.6 times more Manganese, 4.6 times more Phosphorus, 193.4 times more Potassium, 10.8 times more Selenium and 8.9 times more Zinc than Syrups, table blends, pancake, reduced-calorie.
• 500 calories of Syrups, table blends, pancake, reduced-calorie lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, table blends, pancake, reduced-calorie have 1.5 times more Carbohydrate and 17.3 times more Sugars than Navy Beans.
• While 500 kcal of Raw Navy Beans contain more Omega 3, more Fiber and more Protein than Syrups, table blends, pancake, reduced-calorie.
• Both Syrups, table blends, pancake, reduced-calorie and Navy Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, table blends, pancake, reduced-calorie provide inadequate amounts of Omega 3, Fiber and Protein
• Both Syrups, table blends, pancake, reduced-calorie as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 500 calories.