Comparing Nutrients in 5 ounces Canned White Beans VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Canned White Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	5.57% 162kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.66% 0.48g	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	18% 6.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled 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	11.3% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	10% 0.13mg	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	23% 92μg	28.7% 115μg	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	7.47% 1.1mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	45.2% 0.41mg	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	53% 4.24mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	39% 0.9mg	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	18.4% 129mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	32% 482mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	2.7% 99g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned White Beans vs Boiled White Beans:

Both Canned White Beans and Boiled White Beans have similar amounts of vitamins per 5 oz
• Both Canned White Beans and Boiled White Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 5 oz.
• Both Canned White Beans as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned White Beans vs Boiled White Beans:

• Canned White Beans have 1.2 times more Selenium and 56.7 times more Sodium than Boiled White Beans.
• Both Canned White Beans and Boiled White Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans contain 1.3 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Canned White Beans and Boiled White Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 5 oz.
• Both Canned White Beans as well as Boiled White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.