Comparing Nutrients in 1 kilogram White Beans VS Boiled Yellow Beans

Macros Ratio

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

Macro Nutrients

	White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	115% 3330kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.98g	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	464% 603g	194% 253g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	274% 104g	38g per day for Men 19-50 years
Protein	417% 234g	164% 92g	56g per day for Men 19-50 years

Vitamins

	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	364% 4.37mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	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	970% 3880μg	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	14% 2.1mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	240% 2400mg	62% 620mg	1000mg per day for Men 19-50 years
Copper	1093% 9.84mg	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	1305% 104mg	310% 25mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	781% 18mg	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	430% 3010mg	261% 1830mg	700mg per day for Men 19-50 years
Potassium	528% 17950mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	334% 36.7mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	3.06% 113g	17% 630g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 White Beans vs Boiled Yellow Beans:

• 1 kilogram of White Beans has 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Yellow Beans.
• While 1 kg of Boiled Yellow Beans contains 1.5 times more Vitamin B3, more Vitamin C and 4.5 times more Vitamin E than Raw White Beans.
• 1 kilogram of White Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw 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 White Beans vs Boiled Yellow Beans:

• 1 kilogram of White Beans has 3.9 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 9.8 times more Selenium and 3.5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Beans has 2.3 times more Energy, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Boiled Yellow Beans.
• While 1 kg of Boiled Yellow Beans contains 1.3 times more Omega 3 than Raw White Beans.
• Both Raw White Beans as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in one kilogram.