Comparing Nutrients in 5 ounces Great Northern Beans VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Great Northern Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.76% 2g	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	75.3% 28.6g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	55.3% 31g	18.7% 10.4g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	11.6% 0.15mg	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	171% 683μg	28.7% 115μg	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	8.35% 7.5mg	2.05% 1.84mg	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	2.08% 0.31mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	25% 248mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	25% 0.23mg	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	97% 7.75mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	25% 0.58mg	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	91% 634mg	27.5% 193mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Great Northern Beans vs Canned Great Northern Beans:

• Raw Great Northern Beans have 4.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9, 4.1 times more Vitamin C and 2 times more Vitamin K than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 3.6 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Great Northern Beans vs Canned Great Northern Beans:

• Raw Great Northern Beans have 3.3 times more Calcium, 5.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 26.4 times more Sodium and 6.5 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Great Northern Beans have 3 times more Energy, 2.9 times more Fat, 3 times more Saturated Fat, 3 times more Omega 3, 3 times more Omega 6, 3 times more Carbohydrate, 1.6 times more Sugars, 4.1 times more Fiber and 3 times more Protein than Canned Great Northern Beans.
• Both Raw Great Northern Beans as well as Canned Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.