Comparing Nutrients in 7 ounces Navy Beans VS Canned Navy Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Navy Beans	Canned 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	128% 1.54mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	15.7% 0.2mg	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	181% 722μg	30.8% 123μg	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	NA	1.54% 1.4mg	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	0.26% 0.04mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Canned Navy Beans	Recommended Dietary Allowance
Calcium	29% 292mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	46% 0.41mg	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	136% 11mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	32.4% 0.74mg	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	115% 808mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.78% 140g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 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.
• While Canned Navy Beans contain 39 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Canned Navy Beans have similar amounts of Vitamin K per 7 oz.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Navy Beans have 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.
• While Canned Navy Beans contain 67.2 times more Sodium and 5.8 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Navy Beans have 3 times more Energy, 3.5 times more Fat, 6.3 times more Omega 3, 3.3 times more Omega 6, 3 times more Carbohydrate, 13.9 times more Sugars, 3 times more Fiber and 3 times more Protein than Canned Navy Beans.
• Both Raw Navy Beans as well as Canned Navy Beans have insufficient amounts of Glucose and Sucrose in 7 oz.