Comparing Nutrients in 500 calories Boiled White Beans VS Canned Broadbeans

Weight per 500 calories

• Boiled White Beans: 360g
• Canned Broadbeans: 704g

Boiled White Beans have 2 times more energy per 100g than Canned Broadbeans . It has average energy density when compared to other foods. Canned Broadbeans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled White Beans or Canned Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.1% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.48% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	67.2% 87.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	59.6% 22.7g	68.6% 26g	38g per day for Men 19-50 years
Protein	62.5% 35g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	42.3% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	24.4% 0.32mg	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	73% 291μg	58% 232μg	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	14% 12.7mg	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	22.5% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	32.4% 324mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	85.3% 0.77mg	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	166% 13.3mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	53.7% 225mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	88% 2.03mg	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	58% 406mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	6.13% 227g	15.3% 566g	3700g per day for Men 19-50 years

Boiled White Beans VS Canned Broadbeans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Beans or Canned Broadbeans ?

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

• 500 calories of Boiled White Beans have 3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Canned Broadbeans .
• While 500 kcal of Canned Broadbeans contain 2.1 times more Vitamin B2, 13.4 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Beans vs Canned Broadbeans :

• 500 calories of Boiled White Beans have 1.8 times more Calcium, 1.3 times more Copper and 1.9 times more Iron than Canned Broadbeans .
• While 500 kcal of Canned Broadbeans contain 1.4 times more Phosphorus, 2.7 times more Selenium, 147.8 times more Sodium and 2.5 times more Water than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans contain similar levels of Magnesium, Manganese, Potassium and Zinc per 500 calories.
• 500 calories of Boiled White Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Beans have 5 times more Omega 3 than Canned Broadbeans .
• Both Boiled White Beans and Canned Broadbeans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in 500 calories.