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

Macros Ratio

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

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Navy Beans	Recommended Dietary Allowance
Energy	25% 723kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	68.6% 89g	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	4.1% 1.56g	57% 21.7g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	1.06% 4.25μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Snacks, corn-based, extruded, cones, plain	Navy Beans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	45% 3.6mg	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	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	8.9% 62.4mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, cones, plain 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 Snacks, corn-based, extruded, cones, plain vs Navy Beans:

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

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

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 204.4 times more Sodium than Navy Beans.
• While 5 oz of Raw Navy Beans contain 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.
• 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 Snacks, corn-based, extruded, cones, plain have 1.5 times more Energy, 17.9 times more Fat, 133.8 times more Saturated Fat and 2.3 times more Omega 6 than Navy Beans.
• While 5 oz of Raw Navy Beans contain 53.8 times more Omega 3, 13.9 times more Fiber and 3.9 times more Protein than Snacks, corn-based, extruded, cones, plain.
• Both Snacks, corn-based, extruded, cones, plain and Navy Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6