Comparing Nutrients in 5 ounces Small White Beans VS Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Yellow Beans	25%	7%	68%

Macro Nutrients

	Small White Beans	Yellow Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	5.08% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	66% 86g	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	93% 35.3g	94% 35.6g	38g per day for Men 19-50 years
Protein	53.4% 30g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Yellow Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.8% 1.05mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	48% 0.63mg	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	137% 547μg	138% 551μg	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	Yellow Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	101% 0.91mg	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	137% 11mg	124% 9.94mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	79.3% 1.82mg	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	90% 631mg	99% 692mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	43.4% 1477mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	36.5% 4mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.43% 15.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Small White Beans vs Yellow Beans:

• Raw Yellow Beans contain 1.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Small White Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Small White Beans as well as Raw Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Small White Beans vs Yellow Beans:

• Raw Small White Beans have 1.5 times more Potassium than Raw Yellow Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Yellow Beans contain 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3 and 2.2 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Raw Yellow Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Small White Beans as well as Raw Yellow Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.