Comparing Nutrients in 1 kilogram Canned White Beans VS Boiled Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	Canned White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	194% 253g	130g per day for Men 19-50 years
Sugars	4% 2.9g	4.7% 3.4g	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	126% 48g	274% 104g	38g per day for Men 19-50 years
Protein	130% 72.6g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	99% 1.3mg	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	163% 650μg	203% 810μg	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	20% 18mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	73% 730mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	207% 1.86mg	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	374% 30mg	310% 25mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	198% 4.55mg	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	130% 910mg	261% 1830mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	19% 701g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Boiled Yellow Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned White Beans vs Boiled Yellow Beans:

• 1 kg of Boiled Yellow Beans contains 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Canned White Beans.
• Both Canned White Beans and Boiled Yellow Beans provide similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned White Beans as well as Boiled Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned White Beans vs Boiled Yellow Beans:

• 1 kilogram of Canned White Beans has 1.2 times more Copper, 1.2 times more Iron, 1.4 times more Potassium, 1.2 times more Selenium and 68 times more Sodium than Boiled Yellow Beans.
• While 1 kg of Boiled Yellow Beans contains 1.5 times more Magnesium and 2 times more Phosphorus than Canned White Beans.
• Both Canned White Beans and Boiled Yellow Beans contain similar levels of Calcium, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Yellow Beans contains 1.3 times more Energy, 3.8 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Canned White Beans and Boiled Yellow Beans offer comparable quantities of Carbohydrate per one kilogram.
• Both Canned White Beans as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in one kilogram.