Comparing Nutrients in 500 calories Boiled Great Northern Beans VS Canned Great Northern Beans

Weight per 500 calories

• Boiled Great Northern Beans: 424g
• Canned Great Northern Beans: 439g

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

Which food has more nutrients per 500 calories - Boiled Great Northern Beans or Canned Great Northern Beans?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Boiled Great Northern Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	29% 288mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	78% 0.7mg	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	113% 9.03mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	78% 1.8mg	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	100% 699mg	85.2% 596mg	700mg per day for Men 19-50 years
Potassium	48.7% 1657mg	45.3% 1539mg	3400mg per day for Men 19-50 years
Selenium	31.6% 17.4μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.47mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	7.9% 292g	8.3% 307g	3700g per day for Men 19-50 years

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

• Boiled Great Northern Beans have 1.4 times more Vitamin B3 and 1.2 times more Vitamin B9 than Canned Great Northern Beans.
• Both Boiled Great Northern Beans and Canned Great Northern Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled Great Northern Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled Great Northern Beans have 1.2 times more Calcium, 1.5 times more Copper, 1.3 times more Iron, 1.2 times more Manganese and 1.3 times more Zinc than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 191.5 times more Sodium than Boiled Great Northern Beans.
• Both Boiled Great Northern Beans and Canned Great Northern Beans have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Great Northern Beans have 1.4 times more Fiber than Canned Great Northern Beans.
• Both Boiled Great Northern Beans and Canned Great Northern Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both Boiled Great Northern Beans as well as Canned Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.