Comparing Nutrients in 1 pound Boiled White Beans VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	21.7% 630kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	87.5% 114g	43.3% 56.3g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	75.2% 28.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	79% 44g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	44.6% 0.54mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	41% 408mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	7.73% 286g	9.85% 364g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled White Beans has 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Broadbeans .
• While 1 lb of Canned Broadbeans contains 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled White Beans has 3.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Broadbeans .
• While 1 lb of Canned Broadbeans contains 1.4 times more Selenium, 75.5 times more Sodium and 1.3 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled White Beans has 2 times more Energy, 9.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Broadbeans .
• 1 pound of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in one pound.