Comparing Nutrients in 1 pound Boiled Yellow Beans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Yellow Beans	Canned White Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	74% 96g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	1.8% 1.3g	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	124% 47g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	74% 41.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Canned 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	70.7% 0.85mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26% 0.34mg	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	73.7% 295μg	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	9.07% 8.16mg	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	28.4% 4.26mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	28% 281mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	117% 1.05mg	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	141% 11.2mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	102% 2.34mg	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	119% 830mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	7.72% 286g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Yellow Beans has 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Canned White Beans.
• Both Boiled Yellow Beans and Canned White Beans provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Yellow Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Yellow Beans has 1.5 times more Magnesium and 2 times more Phosphorus than Canned White Beans.
• While 1 lb of Canned White Beans contains 1.4 times more Potassium and 68 times more Sodium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Canned White Beans contain similar levels of Calcium, Copper, Iron, Manganese, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Yellow Beans has 1.3 times more Energy, 3.8 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Boiled Yellow Beans and Canned White Beans offer comparable quantities of Carbohydrate per one pound.
• Both Boiled Yellow Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in one pound.