Comparing Nutrients in 14 ounces Small White Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	46% 1334kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	78.8% 102g	130g per day for Men 19-50 years
Sugars	NA	NA	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	260% 99g	109% 41.3g	38g per day for Men 19-50 years
Protein	150% 83.8g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	38.8% 0.5mg	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	383% 1532μg	136% 544μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	68.7% 687mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	65.7% 0.59mg	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	383% 30.7mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	221% 5.07mg	88% 2.02mg	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	252% 1766mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	180% 6120mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	6.8% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Small White Beans.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 2.4 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 9.8 times more Selenium and 2.6 times more Zinc than Boiled Small White Beans.
• While Boiled Small White Beans contain 5.4 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Small White Beans have 2.4 times more Energy, 1.8 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Fiber and 2.4 times more Protein than Boiled Small White Beans.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.