Comparing Nutrients in 1 kilogram Canned Great Northern Beans VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	162% 211g	130g per day for Men 19-50 years
Sugars	19.4% 14g	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	129% 49g	184% 70g	38g per day for Men 19-50 years
Protein	132% 73.7g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.6mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	90% 1.17mg	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	203% 810μg	255% 1020μg	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	14.4% 13mg	14.4% 13mg	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	52.7% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	53% 530mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	274% 2.47mg	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	196% 15.7mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	225% 5.18mg	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	194% 1360mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	19% 699g	18.6% 690g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans VS Boiled Great Northern Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Great Northern Beans versus 1 kg of Boiled Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Great Northern Beans vs Boiled Great Northern Beans:

• 1 kg of Boiled Great Northern Beans contains 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• Both Canned Great Northern Beans as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Great Northern Beans vs Boiled Great Northern Beans:

• 1 kilogram of Canned Great Northern Beans has 185 times more Sodium than Boiled Great Northern Beans.
• While 1 kg of Boiled Great Northern Beans contains 1.3 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Great Northern Beans contains 1.4 times more Fiber than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one kilogram.
• Both Canned Great Northern Beans as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in one kilogram.