Comparing Nutrients in 5 ounces Navy Beans VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Navy Beans	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	16.5% 478kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	68.6% 89g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	4.36% 0.057mg	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	1.06% 4.25μg	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	0% 0mg	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	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	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	21% 208mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	6.3% 0.057mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	5.36% 0.12mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Snacks, corn-based, extruded, cones, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Navy Beans versus 5 oz of Snacks, corn-based, extruded, cones, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navy Beans vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Navy Beans have 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 10.7 times more Vitamin B6 and 121.3 times more Vitamin B9 than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 1.5 times more Vitamin B2 than Raw Navy Beans.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B9
• Both Raw Navy Beans as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navy Beans vs Snacks, corn-based, extruded, cones, plain:

• 5 ounces of Navy Beans have 49 times more Calcium, 20.9 times more Copper, 2.2 times more Iron, 15.9 times more Magnesium, 16.3 times more Manganese, 9.3 times more Phosphorus, 14.6 times more Potassium, 2.9 times more Selenium and 17.4 times more Zinc than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 204.4 times more Sodium than Raw Navy Beans.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navy Beans have 53.8 times more Omega 3, 13.9 times more Fiber and 3.9 times more Protein than Snacks, corn-based, extruded, cones, plain.
• While 5 oz of Snacks, corn-based, extruded, cones, plain contain 1.5 times more Energy, 17.9 times more Fat, 133.8 times more Saturated Fat and 2.3 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Snacks, corn-based, extruded, cones, plain offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3