Comparing Nutrients in 7 ounces Bananas VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Bananas	Boiled Navy Beans	Recommended Dietary Allowance
Energy	6.1% 177kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	1% 0.73g	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	13.3% 9.62g	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	% 9.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.73g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	69.5% 278μg	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	19% 17.3mg	2% 1.8mg	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	1.32% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	0.11% 4.37μg	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	6.45% 0.52mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	45.5% 1.05mg	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	6.24% 43.7mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4% 149g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Boiled Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Boiled Navy Beans:

• 7 ounces of Bananas have 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 7.6 times more Vitamin B1 and 7 times more Vitamin B9 than Raw Bananas.
• Both Bananas and Boiled Navy Beans provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Boiled Navy Beans:

• 7 oz of Boiled Navy Beans contain 13.8 times more Calcium, 2.7 times more Copper, 9.1 times more Iron, 2 times more Magnesium, 2 times more Manganese, 6.5 times more Phosphorus, 2.9 times more Selenium and 6.9 times more Zinc than Raw Bananas.
• Both Bananas and Boiled Navy Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Bananas as well as Boiled Navy Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 33.1 times more Sugars and more Fructose than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 1.6 times more Energy, 6.6 times more Omega 3, 4 times more Fiber and 7.6 times more Protein than Raw Bananas.
• Both Bananas and Boiled Navy Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in seven ounces.