Comparing Nutrients in 100 grams Canned Great Northern Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	3.93% 114kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	48% 62.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3.1% 2.26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	53% 20g	38g per day for Men 19-50 years
Protein	13% 7.37g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.15% 0.11mg	34.4% 0.45mg	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	20.3% 81μg	121% 482μg	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	1.44% 1.3mg	5.9% 5.3mg	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	5.27% 0.79mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	5.3% 53mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	93% 0.84mg	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	19.6% 1.57mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	62% 1.42mg	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	19.4% 136mg	64% 447mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans VS Great Northern Beans per 100 g

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

Lets compare vitamin content per 100 grams of Canned Great Northern Beans vs Great Northern Beans:

• 100 grams of Canned Great Northern Beans have 3.6 times more Vitamin E than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 4.6 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9, 4.1 times more Vitamin C and 2 times more Vitamin K than Canned Great Northern Beans.
• 100 grams of Canned Great Northern Beans have insufficient amounts of Vitamin C
• 100 grams of Great Northern Beans have insufficient amounts of Vitamin E
• Both Canned Great Northern Beans as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Great Northern Beans vs Great Northern Beans:

• 100 grams of Canned Great Northern Beans have 26.4 times more Sodium than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 3.3 times more Calcium, 5.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium and 3.6 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Great Northern Beans contain 3 times more Energy, 3 times more Omega 3, 3 times more Carbohydrate, 1.6 times more Sugars, 4.1 times more Fiber and 3 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.