Comparing Nutrients in 1 kilogram Boiled White Beans with Salt VS Boiled Yellow Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	48% 1390kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	193% 251g	194% 253g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	274% 104g	38g per day for Men 19-50 years
Protein	174% 97g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	203% 810μg	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	62.7% 9.4mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	90% 900mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	463% 37mg	310% 25mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	161% 1130mg	261% 1830mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	17% 631g	17% 630g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Boiled Yellow Beans with Salt per 1 kg

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

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

• 1 kg of Boiled Yellow Beans with Salt contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans with Salt as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled White Beans with Salt has 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.7 times more Potassium and 1.3 times more Zinc than Boiled Yellow Beans with Salt.
• While 1 kg of Boiled Yellow Beans with Salt contains 1.6 times more Phosphorus than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt contain similar levels of Magnesium, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Yellow Beans with Salt contains 3.1 times more Omega 3 and 1.7 times more Fiber than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Boiled White Beans with Salt as well as Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.