Comparing Nutrients in 5 ounces Navy Beans VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Energy	16.5% 478kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	22.3% 29g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	0.55% 0.4g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.72g	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	19% 7.23g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned 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	92% 1.1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	11.2% 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	129% 516μg	22% 88μg	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	NA	1.1% 0.99mg	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	0.19% 0.028mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	21% 208mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	32.8% 0.29mg	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% 7.8mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	23% 0.53mg	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	82.4% 577mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.7% 100g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 5.5 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Canned Navy Beans.
• While Canned Navy Beans contain 39 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Vitamin K per 5 oz.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navy Beans vs Canned Navy Beans:

• Raw Navy Beans have 3.1 times more Calcium, 4 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Canned Navy Beans.
• While Canned Navy Beans contain 67.2 times more Sodium and 5.8 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Navy Beans have 3 times more Energy, 3.5 times more Fat, 6.3 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate, 13.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Canned Navy Beans.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Glucose and Sucrose in 5 oz.