Comparing Nutrients in 300 calories Canned White Beans VS Broadbeans

Weight per 300 calories

• Canned White Beans: 263g
• Broadbeans: 88g

Raw Broadbeans have 3 times more energy per unit of mass than Canned White Beans, which is high in comparison to other foods. Canned White Beans having average energy density.

Which food has more nutrients per 300 calories - Canned White Beans or Broadbeans ?

Macros Ratio

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

Macro Nutrients

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	2.53% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	6.9% 5g	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	33.2% 12.6g	58% 22g	38g per day for Men 19-50 years
Protein	34% 19g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.5% 0.097mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.74% 0.49mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	24.8% 0.32mg	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	42.8% 171μg	93% 372μg	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	1.37% 1.23mg	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	0.29% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.36% 7.63μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Calcium	19.2% 192mg	9.06% 91mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	80.5% 0.72mg	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	98% 7.87mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	40.2% 169mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	62% 1.43mg	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	34.2% 239mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	7.66% 4.2μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	59.6% 895mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	26.8% 2.95mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	5% 184g	0.26% 9.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned White Beans vs Broadbeans :

• Canned White Beans have 47.3 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 1.9 times more Vitamin B1, 3 times more Vitamin B2, 8.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned White Beans.
• Both Canned White Beans and Raw Broadbeans have similar amounts of Vitamin K per 300 kcal.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned White Beans vs Broadbeans :

• Canned White Beans have 2.1 times more Calcium, 1.3 times more Iron, 1.3 times more Potassium, 78.2 times more Sodium and 19.1 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Selenium than Canned White Beans.
• Both Canned White Beans and Raw Broadbeans have similar amounts of Copper, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned White Beans have 3.6 times more Omega 3 than Raw Broadbeans .
• While Raw Broadbeans contain 2.9 times more Omega 6, 6.6 times more Sugars and 1.7 times more Fiber than Canned White Beans.
• Both Canned White Beans and Raw Broadbeans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.