Comparing Nutrients in 1 pound Broadbeans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	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	203% 264g	74% 96g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	298% 113g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	212% 118g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.5mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88.5% 4.43mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	480% 1919μg	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	7.06% 6.35mg	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	1.5% 0.23mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	415% 3.74mg	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	380% 30.4mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	207% 871mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	321% 7.38mg	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	273% 1910mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	142% 4817mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	8.6% 318g	3700g per day for Men 19-50 years

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

• Raw Broadbeans have 5.8 times more Vitamin B1, 9 times more Vitamin B2, 25.1 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• While Canned White Beans contain 15.8 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broadbeans have 1.4 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 2.8 times more Zinc than Canned White Beans.
• While Canned White Beans contain 26.2 times more Sodium and 6.4 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 1 pound:

• Raw Broadbeans have 3 times more Energy, 5.3 times more Fat, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 19.7 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Canned White Beans.
• Both Raw Broadbeans and Canned White Beans have similar amounts of Omega 3 per 1 lb.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.