Comparing Nutrients in 300 calories Canned Great Northern Beans VS Boiled Great Northern Beans

Weight per 300 calories

• Canned Great Northern Beans: 263g
• Boiled Great Northern Beans: 254g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Great Northern Beans or Boiled Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	34% 13g	47% 17.8g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	23% 0.3mg	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	53.3% 213μg	65% 259μg	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	3.8% 3.42mg	3.67% 3.3mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.58% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	14% 139mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	46.8% 0.42mg	69.8% 0.63mg	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	51.6% 4.13mg	67.7% 5.4mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	57.3% 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	51% 358mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	65% 974mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	20.3% 2.24mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.74% 175g	3700g per day for Men 19-50 years

Canned Great Northern Beans VS Boiled Great Northern Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Great Northern Beans or Boiled Great Northern Beans?

Lets compare vitamin content per 300 calories of Canned Great Northern Beans vs Boiled Great Northern Beans:

• 300 kcal of Boiled Great Northern Beans contain 1.4 times more Vitamin B3 than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Canned Great Northern Beans as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Great Northern Beans vs Boiled Great Northern Beans:

• 300 calories of Canned Great Northern Beans have 191.5 times more Sodium than Boiled Great Northern Beans.
• While 300 kcal of Boiled Great Northern Beans contain 1.5 times more Copper, 1.3 times more Iron and 1.3 times more Zinc than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Great Northern Beans contain 1.4 times more Fiber than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Boiled Great Northern Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 300 calories.
• Both Canned Great Northern Beans as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in 300 calories.