Comparing Nutrients in 7 ounces Canned Great Northern Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	7.8% 226kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	95% 124g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	6.2% 4.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	105% 40g	38g per day for Men 19-50 years
Protein	26% 14.6g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	68.2% 0.89mg	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	40% 161μg	239% 957μg	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	2.87% 2.58mg	11.7% 10.5mg	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	10.5% 1.57mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	185% 1.66mg	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	39% 3.1mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	123% 2.82mg	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	38.6% 270mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans VS Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Great Northern Beans versus 7 oz of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Great Northern Beans vs Great Northern Beans:

• 7 ounces of Canned Great Northern Beans have 3.6 times more Vitamin E than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 4.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9, 4.1 times more Vitamin C and 2 times more Vitamin K than Canned Great Northern Beans.
• 7 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• 7 ounces of Great Northern Beans have insufficient amounts of Vitamin E
• Both Canned Great Northern Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Great Northern Beans vs Great Northern Beans:

• 7 ounces of Canned Great Northern Beans have 26.4 times more Sodium than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 3.3 times more Calcium, 5.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Great Northern Beans contain 3 times more Energy, 3 times more Omega 3, 3 times more Carbohydrate, 1.6 times more Sugars, 4.1 times more Fiber and 3 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.