Comparing Nutrients in 500 calories Broadbeans VS Canned White Beans

Weight per 500 calories

• Broadbeans: 147g
• Canned White Beans: 439g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.5g	71.5% 93g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	1.75% 1.27g	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	96% 36.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.49% 4.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	25.3% 0.33mg	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	155% 620μg	71.3% 285μg	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	2.3% 2.05mg	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	0.49% 0.073mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	15% 151mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	113% 1mg	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	123% 9.82mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	98% 2.26mg	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	88% 617mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.8% 7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	99% 1491mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	0.44% 16g	8.3% 307g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.