Comparing Nutrients in 1 pound Yellow Beans VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Yellow Beans	25%	7%	68%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	54% 1565kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	145% 2.3g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	87.5% 114g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	300% 114g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	178% 100g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	Boiled 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	261% 3.13mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	32.4% 0.42mg	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	441% 1764μg	92% 367μg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	75.3% 753mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	145% 1.3mg	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	397% 31.8mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	240% 1007mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	254% 5.83mg	125% 2.9mg	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	316% 2214mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	139% 4726mg	75% 2545mg	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	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	7.73% 286g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Yellow Beans has 5.8 times more Vitamin B1, 7.2 times more Vitamin B2, 17.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled White Beans.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Raw Yellow Beans as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Yellow Beans has 1.8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium, 9.8 times more Selenium and 2.1 times more Zinc than Boiled White Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Yellow Beans has 2.5 times more Energy, 7.4 times more Fat, 7.4 times more Saturated Fat, 7.4 times more Omega 3, 7.3 times more Omega 6, 2.4 times more Carbohydrate, 4 times more Fiber and 2.3 times more Protein than Boiled White Beans.
• 1 pound of Boiled White Beans provide inadequate amounts of Omega 6