Comparing Nutrients in 7 ounces Degermed yellow Corn flour VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Degermed yellow Corn flour	6%	3%	91%
Navy Beans	26%	4%	70%

Macro Nutrients

	Degermed yellow Corn flour	Navy Beans	Recommended Dietary Allowance
Energy	25.7% 744kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.76g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	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	126% 164g	93% 121g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	9.92% 3.77g	80% 30.4g	38g per day for Men 19-50 years
Protein	20% 11g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Degermed yellow Corn flour	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	24% 95μg	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	0% 0mg	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	2% 0.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Degermed yellow Corn flour	Navy Beans	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	22.6% 1.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	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	17% 119mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Degermed yellow Corn flour VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Degermed yellow Corn flour 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 Degermed yellow Corn flour vs Navy Beans:

• 7 ounces of Degermed yellow Corn flour have 1.2 times more Vitamin B3 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 10.5 times more Vitamin B1, 2.8 times more Vitamin B2, 14.3 times more Vitamin B5, 4.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 8.3 times more Vitamin K than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour have insufficient amounts of Vitamin B5 and Vitamin K
• Both Degermed yellow Corn flour as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Degermed yellow Corn flour vs Navy Beans:

• 7 oz of Raw Navy Beans contain 73.5 times more Calcium, 5.9 times more Copper, 6 times more Iron, 9.7 times more Magnesium, 25.3 times more Manganese, 6.8 times more Phosphorus, 13.2 times more Potassium, 1.4 times more Selenium and 9.9 times more Zinc than Degermed yellow Corn flour.
• 7 ounces of Degermed yellow Corn flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Degermed yellow Corn flour have 2 times more Omega 6 and 1.4 times more Carbohydrate than Navy Beans.
• While 7 oz of Raw Navy Beans contain 24.5 times more Omega 3, 6.1 times more Sugars, 8.1 times more Fiber and 4 times more Protein than Degermed yellow Corn flour.
• Both Degermed yellow Corn flour and Navy Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Degermed yellow Corn flour provide inadequate amounts of Omega 3
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6