Comparing Nutrients in 300 calories Boiled Yellow Beans VS White Beans

Weight per 300 calories

• Boiled Yellow Beans: 208g
• White Beans: 90g

Raw White Beans have 2.3 times more energy per unit of mass than Boiled Yellow Beans, which is high in comparison to other foods. Boiled Yellow Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Yellow Beans or White Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	27.6% 0.44g	9.35% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	2.62% 1.9g	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	57% 21.7g	36% 13.7g	38g per day for Men 19-50 years
Protein	34% 19g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	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	32.5% 0.39mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.48mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	22% 0.29mg	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% 169μg	87.4% 350μg	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	4.17% 3.75mg	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	13% 1.96mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.08% 7.3μg	4.2% 5.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	13% 129mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	98% 0.89mg	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	64.6% 5.17mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	70.3% 1.6mg	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	54.5% 381mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	20% 677mg	47.6% 1617mg	3400mg per day for Men 19-50 years
Selenium	4.92% 2.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.28% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Yellow Beans vs White Beans:

• Boiled Yellow Beans have 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin C, 10.4 times more Vitamin E and 1.4 times more Vitamin K than Raw White Beans.
• While Raw White Beans contain 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Raw White Beans have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Yellow Beans vs White Beans:

• Boiled Yellow Beans have 1.4 times more Phosphorus and 12.9 times more Water than Raw White Beans.
• While Raw White Beans contain 1.7 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.7 times more Manganese, 2.4 times more Potassium, 4.3 times more Selenium and 1.5 times more Zinc than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Raw White Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Yellow Beans have 3 times more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Raw White Beans.
• Both Boiled Yellow Beans and Raw White Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.