Comparing Nutrients in 1 kilogram Yellow Beans VS Boiled White Beans

Macros Ratio

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

Macro Nutrients

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	119% 3450kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	319% 5.1g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 607g	193% 251g	130g per day for Men 19-50 years
Sugars	NA	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	661% 251g	166% 63g	38g per day for Men 19-50 years
Protein	393% 220g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	Boiled 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	575% 6.9mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	340% 4.4mg	71.5% 0.93mg	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	973% 3890μg	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	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	NA	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	166% 1660mg	90% 900mg	1000mg per day for Men 19-50 years
Copper	710% 6.4mg	319% 2.87mg	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	876% 70mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	529% 2220mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	559% 13mg	277% 6.36mg	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	697% 4880mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	306% 10420mg	165% 5610mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	257% 28.3mg	125% 14mg	11mg per day for Men 19-50 years
Water	3% 111g	17% 631g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Yellow Beans has 5.8 times more Vitamin B1, 7.2 times more Vitamin B2, 17.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled White Beans.
• 1 kilogram of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Raw Yellow Beans as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Yellow Beans has 1.8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium, 9.8 times more Selenium and 2.1 times more Zinc than Boiled White Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yellow Beans has 2.5 times more Energy, 7.4 times more Fat, 7.4 times more Saturated Fat, 7.4 times more Omega 3, 7.3 times more Omega 6, 2.4 times more Carbohydrate, 4 times more Fiber and 2.3 times more Protein than Boiled White Beans.
• 1 kilogram of Boiled White Beans provide inadequate amounts of Omega 6