Comparing Nutrients in 7 ounces Navy Beans VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Navy Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	23% 669kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	158% 50.7g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85.3% 111g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	99% 71.8g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	79% 44.3g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Candies, coconut bar, not chocolate covered	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	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	6.87% 0.089mg	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	11% 43.7μg	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	5.95% 5.36mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	29% 292mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	107% 2.46mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.71% 26.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Candies, coconut bar, not chocolate covered per 7 oz

Compare the macro and micronutrient content in 7 oz of Navy Beans versus 7 oz of Candies, coconut bar, not chocolate covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navy Beans vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Navy Beans have 11.2 times more Vitamin B1, 7.8 times more Vitamin B2, 4.9 times more Vitamin B3, 3 times more Vitamin B5, 9.5 times more Vitamin B6, 16.5 times more Vitamin B9 and 25 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• 7 ounces of Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Navy Beans as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navy Beans vs Candies, coconut bar, not chocolate covered:

• 7 ounces of Navy Beans have 3.4 times more Calcium, 2.3 times more Copper, 7.1 times more Iron, 6.5 times more Magnesium, 4.4 times more Phosphorus, 4 times more Potassium, 1.3 times more Selenium and 3.6 times more Zinc than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 25.6 times more Sodium than Raw Navy Beans.
• Both Navy Beans and Candies, coconut bar, not chocolate covered contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have more Omega 3, 2.4 times more Fiber and 10.5 times more Protein than Candies, coconut bar, not chocolate covered.
• While 7 oz of Candies, coconut bar, not chocolate covered contain 1.4 times more Energy, 18.4 times more Fat, 150.2 times more Saturated Fat and 9.3 times more Sugars than Raw Navy Beans.
• Both Navy Beans and Candies, coconut bar, not chocolate covered offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 3
• Both Raw Navy Beans as well as Candies, coconut bar, not chocolate covered provide inadequate amounts of Omega 6 in seven ounces.