Comparing Nutrients in 100 grams TVP VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
TVP	59%	3%	38%
Navy Beans	26%	4%	70%

Macro Nutrients

	TVP	Navy Beans	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	24.6% 32g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	13% 9.5g	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	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	89.3% 50g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	TVP	Navy Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	33% 0.43mg	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	75% 300μg	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	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	1.33% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Navy Beans	Recommended Dietary Allowance
Calcium	26% 260mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	93% 0.83mg	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	125% 10mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	101% 710mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: TVP VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of TVP 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 TVP vs Navy Beans:

• 100 grams of TVP have 1.8 times more Vitamin B2 and 1.6 times more Vitamin K than Navy Beans.
• While 100 g of Raw Navy Beans contain 1.3 times more Vitamin B1 than Textured Vegetable Protein, Dry.
• Both TVP and Navy Beans provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Textured Vegetable Protein, Dry 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 TVP vs Navy Beans:

• 100 grams of TVP have 1.8 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium, 2 times more Selenium, 6 times more Sodium and 1.5 times more Zinc than Navy Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of TVP have 2.4 times more Sugars and 2.2 times more Protein than Navy Beans.
• While 100 g of Raw Navy Beans contain 5.4 times more Omega 3 and 1.9 times more Carbohydrate than Textured Vegetable Protein, Dry.
• Both TVP and Navy Beans offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6