Comparing Nutrients in 7 ounces Canned Navy Beans VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Navy Beans	Navy Beans	Recommended Dietary Allowance
Energy	7.73% 224kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	93% 121g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	10.6% 7.7g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	26.6% 10g	80% 30.4g	38g per day for Men 19-50 years
Protein	26.7% 15g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	65.3% 0.85mg	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	30.8% 123μg	181% 722μg	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	1.54% 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	10.3% 1.55mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Navy Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	184% 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	46% 3.67mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	122% 2.8mg	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% 266mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	3.78% 140g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Navy Beans per 7 oz

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

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

• 7 ounces of Canned Navy Beans have 39 times more Vitamin E than Navy Beans.
• While 7 oz of Raw Navy Beans contain 5.5 times more Vitamin B1, 3 times more Vitamin B2, 4.5 times more Vitamin B3, 4.3 times more Vitamin B5, 4.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Canned Navy Beans.
• Both Canned Navy Beans and Navy Beans provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Canned Navy Beans as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Navy Beans vs Navy Beans:

• 7 ounces of Canned Navy Beans have 67.2 times more Sodium than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.1 times more Calcium, 4 times more Copper, 3 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navy Beans contain 3 times more Energy, 6.3 times more Omega 3, 3 times more Carbohydrate, 13.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.