Comparing Nutrients in 1 kilogram Boiled Broadbeans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	38% 1100kcal	39.3% 1140kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	163% 212g	130g per day for Men 19-50 years
Sugars	25% 18g	4% 2.9g	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	142% 54g	126% 48g	38g per day for Men 19-50 years
Protein	136% 76g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	57.7% 0.75mg	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	260% 1040μg	163% 650μg	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	3.33% 3mg	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	1.33% 0.2mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	36% 360mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	258% 2.32mg	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	188% 15mg	374% 30mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	224% 5.15mg	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	179% 1250mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	227% 3400mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	102% 11mg	11mg per day for Men 19-50 years
Water	19.3% 715g	19% 701g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Broadbeans has 2.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned White Beans.
• While 1 kg of Canned White Beans contains 39.5 times more Vitamin E than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Broadbeans have insufficient amounts of Vitamin E
• 1 kilogram of Canned White Beans have insufficient amounts of Vitamin B3
• Both Boiled Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broadbeans has 1.4 times more Phosphorus and 1.6 times more Selenium than Canned White Beans.
• While 1 kg of Canned White Beans contains 2 times more Calcium, 2 times more Iron, 1.7 times more Potassium and 68 times more Sodium than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans contain similar levels of Copper, Magnesium, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broadbeans has 6.3 times more Sugars than Canned White Beans.
• While 1 kg of Canned White Beans contains 4.7 times more Omega 3 than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled Broadbeans as well as Canned White Beans provide inadequate amounts of Omega 6 in one kilogram.