Comparing Nutrients in 14 ounces Canned White Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Broadbeans	30%	4%	66%

Macro Nutrients

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Energy	15.6% 452kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	13.6% 2.3g	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	178% 231g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	31.2% 22.6g	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	261% 99g	38g per day for Men 19-50 years
Protein	51.5% 29g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	70.3% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	112% 1.45mg	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	64.5% 258μg	420% 1679μg	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	6.17% 5.56mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Calcium	29% 290mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	363% 3.27mg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	281% 6.45mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	124% 4215mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	90% 1349mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	7.5% 278g	1.18% 43.6g	3700g per day for Men 19-50 years

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

• Canned White Beans have 15.8 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 5.8 times more Vitamin B1, 9 times more Vitamin B2, 25.1 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned White Beans have 26.2 times more Sodium and 6.4 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 1.4 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 2.8 times more Zinc than Canned White Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned White Beans have 1.2 times more Omega 3 than Raw Broadbeans .
• While Raw Broadbeans contain 3 times more Energy, 5.3 times more Fat, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 19.7 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Canned White Beans.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.