Comparing Nutrients in 14 ounces Canned White Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	15.6% 452kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	60% 78g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	9.96% 7.22g	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	50% 19g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	51.5% 29g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22% 0.29mg	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	64.5% 258μg	103% 413μg	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	1.32% 1.2mg	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	21% 3.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	29% 290mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	114% 1.03mg	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	148% 12mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	72.6% 1.67mg	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	51.6% 361mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	90% 1349mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	7.5% 278g	7.67% 284g	3700g per day for Men 19-50 years

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

• Canned White Beans have 39.5 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 14 oz.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned White Beans vs Boiled Broadbeans :

• Canned White Beans have 2 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 1.7 times more Potassium and 68 times more Sodium than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.4 times more Phosphorus and 1.6 times more Selenium than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Copper, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned White Beans have 4.7 times more Omega 3 than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.3 times more Sugars than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.