Comparing Nutrients in 1 kilogram Boiled White Beans VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	48% 1390kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.94% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	95% 124g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	97% 37g	38g per day for Men 19-50 years
Protein	174% 97g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned 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	98% 1.18mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	34.6% 0.45mg	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	82.5% 330μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	90% 900mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	121% 1.1mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	125% 2.88mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	302% 4530mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	17% 631g	21.7% 803g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled White Beans has 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Broadbeans .
• While 1 kg of Canned Broadbeans contains 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled White Beans has 3.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Broadbeans .
• While 1 kg of Canned Broadbeans contains 1.4 times more Selenium, 75.5 times more Sodium and 1.3 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans has 2 times more Energy, 9.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Broadbeans .
• 1 kilogram of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in one kilogram.