Comparing Nutrients in 100 grams Bananas VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Navy Beans	26%	4%	70%

Macro Nutrients

	Bananas	Navy Beans	Recommended Dietary Allowance
Energy	3.07% 89kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	17% 12.2g	5.35% 3.88g	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	6.7% 4.85g	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	% 5g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 3.33g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Bananas	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	91% 364μg	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	9.67% 8.7mg	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	0.67% 0.1mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Navy Beans	Recommended Dietary Allowance
Calcium	0.5% 5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	61.7% 1.4mg	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	3.14% 22mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Bananas versus 100 g of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bananas vs Navy Beans:

• 100 g of Raw Navy Beans contain 25 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 18.2 times more Vitamin B9 and 5 times more Vitamin K than Raw Bananas.
• Both Bananas and Navy Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Bananas have insufficient amounts of Vitamin K
• Both Raw Bananas as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Bananas vs Navy Beans:

• 100 grams of Bananas have 6.2 times more Water than Navy Beans.
• While 100 g of Raw Navy Beans contain 29.4 times more Calcium, 10.7 times more Copper, 21.1 times more Iron, 6.5 times more Magnesium, 5.3 times more Manganese, 18.5 times more Phosphorus, 3.3 times more Potassium, 11 times more Selenium and 24.3 times more Zinc than Raw Bananas.
• 100 grams of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bananas have 3.2 times more Sugars and more Fructose than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.8 times more Energy, 19.9 times more Omega 3, 2.7 times more Carbohydrate, 5.9 times more Fiber and 20.5 times more Protein than Raw Bananas.
• 100 grams of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Raw Navy Beans provide inadequate amounts of Omega 6 in 100 grams.