Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Navy Beans	26%	4%	70%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Navy Beans	Recommended Dietary Allowance
Energy	5.13% 149kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	30.3% 39.4g	66.2% 86g	130g per day for Men 19-50 years
Sugars	NA	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	14% 5.4g	57% 21.7g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Navy Beans	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.67% 1.23mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	0% 0μg	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	4.4% 3.97mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Navy Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	7.26% 0.58mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	5.26% 37mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	NA	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Navy Beans:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have more Vitamin A than Navy Beans.
• While 5 oz of Raw Navy Beans contain 22.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 7.4 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B9 than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 5 ounces of Navy Beans have insufficient amounts of Vitamin A
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Navy Beans:

• 5 oz of Raw Navy Beans contain 8.6 times more Calcium, 7.1 times more Copper, 13.4 times more Iron, 11.7 times more Magnesium, 14.5 times more Manganese, 15.7 times more Phosphorus, 5.2 times more Potassium and 19.2 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Navy Beans contain 3.2 times more Energy, 2.2 times more Carbohydrate, 4 times more Fiber and 25.7 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Navy Beans provide inadequate amounts of Omega 6 in five ounces.