Comparing Nutrients in 1 pound Canned White Beans VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Canned White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	18% 517kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	57.3% 21.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	59% 33g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.7% 0.2mg	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	73.7% 295μg	37.4% 150μg	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	9.07% 8.16mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	33% 331mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	55% 0.49mg	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	170% 13.6mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	56.8% 1.3mg	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	59% 413mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	103% 1542mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.85% 364g	3700g per day for Men 19-50 years

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

• Canned White Beans have 4.8 times more Vitamin B1, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Broadbeans .
• While Canned Broadbeans contain 1.4 times more Vitamin B2, 8.5 times more Vitamin B3 and more Vitamin C than Canned White Beans.
• Both Canned White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned White Beans vs Canned Broadbeans :

• Canned White Beans have 2.8 times more Calcium, 2.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Potassium and 1.8 times more Zinc than Canned Broadbeans .
• While Canned Broadbeans contain 1.3 times more Sodium than Canned White Beans.
• Both Canned White Beans and Canned Broadbeans have similar amounts of Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned White Beans have 1.6 times more Energy, 8 times more Omega 3, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Broadbeans .
• Both Canned White Beans as well as Canned Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.