Comparing Nutrients in 500 calories Canned Great Northern Beans low Salt VS Boiled Great Northern Beans with Salt

Weight per 500 calories

• Canned Great Northern Beans low Salt: 439g
• Boiled Great Northern Beans with Salt: 424g

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

Discover which food has more nutrients per 500 calories - Canned Great Northern Beans low Salt or Boiled Great Northern Beans with Salt?

Macros Ratio

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

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	22.2% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	68.7% 89.4g	130g per day for Men 19-50 years
Sugars	8.53% 6.2g	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	56.6% 21.5g	78% 29.7g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.2mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	38% 0.5mg	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	89% 355μg	108% 432μg	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	6.34% 5.7mg	6.12% 5.5mg	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	23% 3.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	116% 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	86% 6.9mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	95% 2.2mg	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	85.2% 596mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	45.3% 1539mg	48.7% 1657mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	51.8% 776mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	8.3% 307g	7.9% 292g	3700g per day for Men 19-50 years

Canned Great Northern Beans Low Salt VS Boiled Great Northern Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Great Northern Beans low Salt or Boiled Great Northern Beans with Salt?

Lets compare vitamin content per 500 calories of Canned Great Northern Beans low Salt vs Boiled Great Northern Beans with Salt:

• 500 kcal of Boiled Great Northern Beans with Salt contain 1.4 times more Vitamin B3 than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Great Northern Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Canned Great Northern Beans low Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Great Northern Beans low Salt vs Boiled Great Northern Beans with Salt:

• 500 kcal of Boiled Great Northern Beans with Salt contain 1.5 times more Copper, 1.3 times more Iron, 1.3 times more Sodium and 1.3 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Great Northern Beans with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Great Northern Beans with Salt contain 1.4 times more Fiber than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Great Northern Beans with Salt offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Canned Great Northern Beans low Salt as well as Boiled Great Northern Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.