Comparing Nutrients in 7 ounces Canned Guanabana Nectar VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Guanabana Nectar	1%	2%	97%
Navy Beans	26%	4%	70%

Macro Nutrients

	Canned Guanabana Nectar	Navy Beans	Recommended Dietary Allowance
Energy	4.04% 117kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	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	22.8% 29.6g	93% 121g	130g per day for Men 19-50 years
Sugars	35.8% 26g	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	16.3% 11.8g	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	% 12.6g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	80% 30.4g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Canned Guanabana Nectar	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	0.5% 0.006mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	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	2.98% 12μg	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	24.5% 22mg	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	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Guanabana Nectar	Navy Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	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	8.93% 0.71mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	0.57% 3.97mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.54% 168g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Guanabana Nectar VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Guanabana Nectar 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 Canned Guanabana Nectar vs Navy Beans:

• 7 oz of Raw Navy Beans contain 258.3 times more Vitamin B1, 14.9 times more Vitamin B2, 18.2 times more Vitamin B3, 10.6 times more Vitamin B5, 61.1 times more Vitamin B6, 60.7 times more Vitamin B9 and more Vitamin K than Canned Guanabana Nectar.
• 7 ounces of Canned Guanabana Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Guanabana Nectar 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 Canned Guanabana Nectar vs Navy Beans:

• 7 ounces of Canned Guanabana Nectar have 7 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 21 times more Calcium, 83.4 times more Copper, 15.3 times more Iron, 58.3 times more Magnesium, 141.8 times more Manganese, 203.5 times more Phosphorus, 47.4 times more Potassium, 27.5 times more Selenium and 182.5 times more Zinc than Canned Guanabana Nectar.
• 7 ounces of Canned Guanabana Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Guanabana Nectar have 3.4 times more Sugars and more Fructose than Navy Beans.
• While 7 oz of Raw Navy Beans contain 5.7 times more Energy, more Omega 3, 4.1 times more Carbohydrate, 153 times more Fiber and 203 times more Protein than Canned Guanabana Nectar.
• 7 ounces of Canned Guanabana Nectar provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Guanabana Nectar as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.