Comparing Nutrients in 5 ounces Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%
Navy Beans	26%	4%	70%

Macro Nutrients

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Navy Beans	Recommended Dietary Allowance
Energy	22.7% 658kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	25.7% 25g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	66.2% 86g	130g per day for Men 19-50 years
Sugars	54% 39g	7.6% 5.5g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	57% 21.7g	38g per day for Men 19-50 years
Protein	25% 14g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Navy Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	46.7% 0.61mg	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	28.7% 115μg	129% 516μg	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	1.57% 1.4mg	NA	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	7.75% 1.16mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.8% 22.5μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Navy Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	131% 1.2mg	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	56.3% 4.5mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	NA	87.4% 2mg	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	56% 393mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Breakfast bars, oats, sugar, raisins, coconut (include granola bar) VS Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) versus 5 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Navy Beans:

• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 41 times more Vitamin E and 6.4 times more Vitamin K than Navy Beans.
• While 5 oz of Raw Navy Beans contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.5 times more Vitamin B9 than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Navy Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Breakfast bars, oats, sugar, raisins, coconut (include granola bar) vs Navy Beans:

• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.5 times more Selenium and 50.2 times more Sodium than Navy Beans.
• While 5 oz of Raw Navy Beans contain 2.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Zinc than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 1.4 times more Energy, 11.7 times more Fat, 74.6 times more Saturated Fat, 4.7 times more Omega 6 and 7.1 times more Sugars than Navy Beans.
• While 5 oz of Raw Navy Beans contain 48.9 times more Omega 3, 4.9 times more Fiber and 2.3 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Breakfast bars, oats, sugar, raisins, coconut (include granola bar) and Navy Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6