Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Sprouted Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	12.2% 0.16mg	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	65.5% 262μg	11.4% 45.6μg	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	41.5% 37.3mg	1.76% 1.6mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	32.4% 0.29mg	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	48% 3.83mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	25% 0.58mg	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	28.3% 198mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Navy Beans vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Sprouted Navy Beans have 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 6.3 times more Vitamin B5, 2.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 23.5 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Sprouted Navy Beans as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Navy Beans vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Sprouted Navy Beans have 2.4 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese and 1.4 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Calcium, 1.8 times more Selenium and 19.7 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Canned Red Kidney Beans with Liquids contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Navy Beans have 5.1 times more Omega 3 than Canned Red Kidney Beans with Liquids.
• Both Sprouted Navy Beans and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Sprouted Navy Beans as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.