Comparing Nutrients in 1 pound Small White Beans VS Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Yellow Beans	25%	7%	68%

Macro Nutrients

	Small White Beans	Yellow Beans	Recommended Dietary Allowance
Energy	52.6% 1524kcal	54% 1565kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	212% 275g	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	300% 114g	38g per day for Men 19-50 years
Protein	171% 96g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	281% 3.37mg	261% 3.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	154% 2mg	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	441% 1764μg	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	Yellow Beans	Recommended Dietary Allowance
Calcium	78.5% 785mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	322% 2.9mg	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	397% 31.8mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	240% 1007mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	254% 5.83mg	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	316% 2214mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	139% 4726mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	117% 13mg	11mg per day for Men 19-50 years
Water	1.44% 53g	1.36% 50.3g	3700g per day for Men 19-50 years

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

• Raw Yellow Beans contain 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Small White Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Small White Beans as well as Raw Yellow 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 Yellow Beans:

• Raw Small White Beans have 1.5 times more Potassium than Raw Yellow Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Yellow Beans contain 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3 and 2.2 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Small White Beans as well as Raw Yellow Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.