Comparing Nutrients in 14 ounces Boiled Yellow Beans VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
White Beans	27%	2%	71%

Macro Nutrients

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Energy	19.7% 572kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	4.62% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	184% 239g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	11.6% 8.37g	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	109% 41.3g	159% 60.3g	38g per day for Men 19-50 years
Protein	65% 36.4g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	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	62% 0.74mg	145% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	97% 1.26mg	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	385% 1540μg	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	7.94% 7.14mg	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	25% 3.73mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	434% 3.9mg	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	123% 9.84mg	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	78.5% 1.8mg	310% 7.13mg	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	104% 726mg	171% 1195mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	210% 7124mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	92% 51μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	132% 14.6mg	11mg per day for Men 19-50 years
Water	6.76% 250g	1.2% 45g	3700g per day for Men 19-50 years

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

• Boiled Yellow Beans have 1.5 times more Vitamin B3, more Vitamin C and 4.5 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Yellow Beans have 5.6 times more Water than Raw White Beans.
• While Raw White Beans contain 3.9 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 9.8 times more Selenium, 3.2 times more Sodium and 3.5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled Yellow Beans have 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw White Beans.
• While Raw White Beans contain 2.3 times more Energy, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.