Comparing Nutrients in 500 calories Small White Beans VS Boiled Small White Beans

Weight per 500 calories

• Small White Beans: 149g
• Boiled Small White Beans: 352g

Small White Beans have 2.4 times more energy per 100g than Boiled Small White Beans. It has high energy density when compared to other foods. Boiled Small White Beans having average energy density.

Which food has more nutrients per 500 calories - Small White Beans or Boiled Small White Beans?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	2.32% 2.25g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.83% 0.58g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	98% 37g	96% 36.6g	38g per day for Men 19-50 years
Protein	56% 31.4g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Small 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	92% 1.1mg	69.2% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	34.4% 0.45mg	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	144% 574μg	121% 482μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	25.7% 257mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	58.3% 0.52mg	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	144% 11.5mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	95% 662mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	8.32% 4.58μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.47% 7.04mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	6% 223g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 1.8 times more Copper, 1.4 times more Potassium and 4.2 times more Selenium than Boiled Small White Beans.
• While Boiled Small White Beans contain 12.8 times more Water than Raw Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Small White Beans contain 1.3 times more Omega 3 than Raw Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.