Comparing Nutrients in 14 ounces Boiled White Beans VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	19% 552kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	38% 49.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	66% 25g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	69% 38.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned 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	39% 0.47mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	13.7% 0.18mg	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	80.4% 321μg	32.7% 131μg	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	7.94% 7.14mg	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	25% 3.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	35.7% 357mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	48% 0.43mg	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	184% 14.7mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	49.7% 1.14mg	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	64% 448mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	120% 1798mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	6.77% 250g	8.6% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans VS Canned Broadbeans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled White Beans versus 14 oz of Canned Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled White Beans have 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Broadbeans .
• While 14 oz of Canned Broadbeans contain 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 14 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled White Beans have 3.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Broadbeans .
• While 14 oz of Canned Broadbeans contain 1.4 times more Selenium, 75.5 times more Sodium and 1.3 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled White Beans have 2 times more Energy, 9.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Broadbeans .
• 14 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in 14 ounces.