Comparing Nutrients in 5 ounces Navy Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	11%	6%	83%

Macro Nutrients

	Navy Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Energy	16.5% 478kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	17% 22g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	4.03% 0.052mg	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	13.5% 54μg	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	8.66% 7.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids	Recommended Dietary Allowance
Calcium	21% 208mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	8.8% 0.079mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	2.03% 0.047mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy Beans versus 5 oz of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navy Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 5 ounces of Navy Beans have 29.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 11.6 times more Vitamin B6 and 9.6 times more Vitamin B9 than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• Both Raw Navy Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navy Beans vs Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids:

• 5 ounces of Navy Beans have 36.8 times more Calcium, 14.9 times more Copper, 13.4 times more Iron, 10.9 times more Magnesium, 43 times more Manganese, 8 times more Phosphorus, 7.2 times more Potassium, 18.3 times more Selenium and 10.1 times more Zinc than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• While 5 oz of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids contain 6.7 times more Water than Raw Navy Beans.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids lack sufficient amounts of Calcium, Manganese and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 5.3 times more Energy, 76.9 times more Omega 3, 3.9 times more Carbohydrate, 21.9 times more Fiber and 11.5 times more Protein than Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids.
• 5 ounces of Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 3 and Fiber
• Both Raw Navy Beans as well as Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And Liquids provide inadequate amounts of Omega 6 in five ounces.