Comparing Nutrients in 7 ounces Navy Beans VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Navy Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	23% 669kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	113% 146g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	109% 41.5g	38g per day for Men 19-50 years
Protein	79% 44.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Crackers, rye, wafers, seasoned	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	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	29% 0.38mg	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	25.8% 103μg	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	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	29% 292mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	109% 0.98mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	205% 4.7mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Crackers, rye, wafers, seasoned per 7 oz

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

Lets compare vitamin content per 7 ounces of Navy Beans vs Crackers, rye, wafers, seasoned:

• 7 ounces of Navy Beans have 2.5 times more Vitamin B1, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 7 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 1.4 times more Vitamin B2 than Raw Navy Beans.
• Both Navy Beans and Crackers, rye, wafers, seasoned provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Navy Beans as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navy Beans vs Crackers, rye, wafers, seasoned:

• 7 ounces of Navy Beans have 3.3 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 2.6 times more Potassium and 1.4 times more Zinc than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 1.7 times more Manganese, 3 times more Selenium and 177.4 times more Sodium than Raw Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navy Beans have 1.7 times more Omega 3 and 2.5 times more Protein than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 6.1 times more Fat, 7.6 times more Saturated Fat, 9.8 times more Omega 6 and 1.4 times more Fiber than Raw Navy Beans.
• Both Navy Beans and Crackers, rye, wafers, seasoned offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6