Comparing Nutrients in 14 ounces Broadbeans VS Canned White Beans

Macros Ratio

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

Macro Nutrients

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	46.7% 1353kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	64.7% 84g	130g per day for Men 19-50 years
Sugars	31.2% 22.6g	1.6% 1.15g	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	261% 99g	50% 19g	38g per day for Men 19-50 years
Protein	185% 104g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.2mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.5% 3.87mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	23% 0.3mg	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	420% 1679μg	64.5% 258μg	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	6.17% 5.56mg	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	1.32% 0.2mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	41% 409mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	102% 0.92mg	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	332% 26.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	89% 2.04mg	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	239% 1671mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	124% 4215mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	90% 1349mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	1.18% 43.6g	7.5% 278g	3700g per day for Men 19-50 years

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

• Raw Broadbeans have 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.
• While Canned White Beans contain 15.8 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broadbeans have 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.
• While Canned White Beans contain 26.2 times more Sodium and 6.4 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 14 ounces:

• Raw Broadbeans have 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 Raw Broadbeans and Canned White Beans have similar amounts of Omega 3 per 14 oz.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.