Comparing Nutrients in 1 kilogram Canned White Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	39.3% 1140kcal	38% 1100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	151% 197g	130g per day for Men 19-50 years
Sugars	4% 2.9g	25% 18g	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	142% 54g	38g per day for Men 19-50 years
Protein	130% 72.6g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	73% 730mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	288% 2.6mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	183% 4.2mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	47.3% 26μg	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	92% 10mg	11mg per day for Men 19-50 years
Water	19% 701g	19.3% 715g	3700g per day for Men 19-50 years

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

• Canned White Beans have 39.5 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Canned White Beans have 2 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 1.7 times more Potassium and 68 times more Sodium than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.4 times more Phosphorus and 1.6 times more Selenium than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Copper, Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 4.7 times more Omega 3 than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.3 times more Sugars than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.