Comparing Nutrients in 5 ounces Navy Beans VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Navy Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	16.5% 478kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	NA	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	18.3% 13.3g	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	3.03% 2.2g	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	% 2.32g	g per day for Men 19-50 years
Sucrose	% 4.72g	% 8.75g	g per day for Men 19-50 years
Fiber	57% 21.7g	0% 0g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	1.85% 0.024mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	21% 208mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	0.31% 0.003mg	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	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	0.62% 0.014mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	1.4% 48mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS As Served In Restaurant Horchata per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy Beans versus 5 oz of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navy Beans vs As Served In Restaurant Horchata:

• 5 ounces of Navy Beans have more Vitamin B1, more Vitamin B2, 46.6 times more Vitamin B3, more Vitamin B5, 25.2 times more Vitamin B6 and more Vitamin K than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Raw Navy Beans as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navy Beans vs As Served In Restaurant Horchata:

• 5 ounces of Navy Beans have 8.2 times more Calcium, 417 times more Copper, 549 times more Iron, 58.3 times more Magnesium, 141.8 times more Manganese, 27.1 times more Phosphorus, 34.9 times more Potassium, 27.5 times more Selenium and 60.8 times more Zinc than As Served In Restaurant Horchata.
• While 5 oz of As Served In Restaurant Horchata contain 7.2 times more Water than Raw Navy Beans.
• 5 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 6.2 times more Energy, 5.3 times more Carbohydrate, more Fiber and 46.5 times more Protein than As Served In Restaurant Horchata.
• While 5 oz of As Served In Restaurant Horchata contain 2.4 times more Sugars and more Fructose than Raw Navy Beans.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein