Comparing Nutrients in 14 ounces Yellow Beans VS Boiled White Beans

Macros Ratio

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

Macro Nutrients

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	47.2% 1369kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	127% 2.02g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	76.6% 100g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	262% 100g	66% 25g	38g per day for Men 19-50 years
Protein	156% 87.3g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	Boiled 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	228% 2.74mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	28.4% 0.37mg	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	386% 1544μg	80.4% 321μg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	66% 659mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	127% 1.14mg	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	348% 28mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	210% 881mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	110% 2.52mg	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	277% 1937mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	122% 4136mg	65.5% 2227mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	1.2% 44g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Beans VS Boiled White Beans per 14 oz

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

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

• 14 ounces of Yellow Beans have 5.8 times more Vitamin B1, 7.2 times more Vitamin B2, 17.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled White Beans.
• 14 ounces of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Raw Yellow Beans as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Yellow Beans have 1.8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium, 9.8 times more Selenium and 2.1 times more Zinc than Boiled White Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Beans have 2.5 times more Energy, 7.4 times more Fat, 7.4 times more Saturated Fat, 7.4 times more Omega 3, 7.3 times more Omega 6, 2.4 times more Carbohydrate, 4 times more Fiber and 2.3 times more Protein than Boiled White Beans.
• 14 ounces of Boiled White Beans provide inadequate amounts of Omega 6