Comparing Nutrients in 1 kilogram Boiled Yellow Beans VS White Beans

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Energy	49.7% 1440kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	464% 603g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	29% 21g	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	274% 104g	400% 152g	38g per day for Men 19-50 years
Protein	164% 92g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	245% 3.18mg	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	970% 3880μg	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	20% 18mg	0% 0mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	62% 620mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	1093% 9.84mg	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	310% 25mg	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	781% 18mg	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	261% 1830mg	430% 3010mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	17% 630g	3.06% 113g	3700g per day for Men 19-50 years

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

• Boiled Yellow Beans have 1.5 times more Vitamin B3, more Vitamin C and 4.5 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 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.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Yellow Beans have 5.6 times more Water than Raw White Beans.
• While Raw White Beans contain 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, 3.2 times more Sodium and 3.5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Yellow Beans have 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw White Beans.
• While Raw White Beans contain 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.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.