Comparing Nutrients in 5 ounces Canned Baked Beans VS Olive, Peanut And Corn Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Olive, Peanut And Corn Oil	0%	100%	0%

Macro Nutrients

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Energy	5.13% 149kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	63.6% 20.4g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	38.4% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	0% 0g	130g per day for Men 19-50 years
Sugars	15.2% 11g	0% 0g	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	20.5% 7.8g	0% 0g	38g per day for Men 19-50 years
Protein	12% 6.8g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	0% 0mg	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	8.5% 34μg	0% 0μg	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	4.9% 4.4mg	0% 0mg	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	1.4% 0.21mg	140% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Olive, Peanut And Corn Oil	Recommended Dietary Allowance
Calcium	7.1% 71mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	0% 0mg	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	5.14% 0.41mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	0% 0mg	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	21% 147mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Baked Beans vs Olive, Peanut And Corn Oil:

• Canned Baked Beans no Salt have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Olive, Peanut And Corn Oil.
• While Olive, Peanut And Corn Oil contains 98.5 times more Vitamin E and 26.3 times more Vitamin K than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Olive, Peanut And Corn Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Baked Beans vs Olive, Peanut And Corn Oil:

• Canned Baked Beans no Salt have more Calcium, more Copper, 2.2 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, 70 times more Zinc and more Water than Olive, Peanut And Corn Oil.

Comparison of macro-nutrients per 5 ounces:

• Canned Baked Beans no Salt have more Carbohydrate, more Sugars, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• While Olive, Peanut And Corn Oil contains 8.4 times more Energy, 250 times more Fat, 139.5 times more Saturated Fat, 5.6 times more Omega 3 and 350.9 times more Omega 6 than Canned Baked Beans no Salt.
• Both Canned Baked Beans no Salt as well as Olive, Peanut And Corn Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.