Comparing Nutrients in 1 pound Small White Beans VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	124% 47g	38g per day for Men 19-50 years
Protein	171% 96g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Small 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	281% 3.37mg	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	44.3% 0.58mg	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	438% 1751μg	155% 621μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	78.5% 785mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	75% 0.68mg	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	438% 35mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	101% 2.3mg	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	288% 2018mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	1.44% 53g	7.75% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 3.1 times more Vitamin B1, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Small White Beans.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 2.4 times more Calcium, 4.3 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus, 3.3 times more Potassium, 9.8 times more Selenium and 2.6 times more Zinc than Boiled Small White Beans.
• While Boiled Small White Beans contain 5.4 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Small White Beans have 2.4 times more Energy, 1.8 times more Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Fiber and 2.4 times more Protein than Boiled Small White Beans.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.