Comparing Nutrients in 300 calories Broadbeans VS Canned White Beans

Weight per 300 calories

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

Broadbeans have 3 times more energy per 100g than Canned White Beans. It has high energy density when compared to other foods. Canned White Beans having average energy density.

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

Vitamins

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.29% 2.64μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	9.74% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	15% 0.2mg	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	93% 372μg	42.8% 171μg	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	1.37% 1.23mg	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	0.29% 0.044mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	6.36% 7.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Raw Broadbeans have 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.
• While Canned White Beans contain 47.3 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans and Canned White Beans have similar amounts of Vitamin K per 300 kcal.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Raw Broadbeans have 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Selenium than Canned White Beans.
• While Canned White Beans contain 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 .
• Both Raw Broadbeans and Canned White Beans have similar amounts of Copper, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broadbeans have 2.9 times more Omega 6, 6.6 times more Sugars, 1.7 times more Fiber and 1.2 times more Protein than Canned White Beans.
• While Canned White Beans contain 3.6 times more Omega 3 than Raw Broadbeans .
• Both Raw Broadbeans and Canned White Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.