Comparing Nutrients in 5 ounces Boiled White Beans VS 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	6.8% 197kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	23.5% 8.93g	14% 5.24g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.9% 0.064mg	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	28.7% 115μg	11.7% 46.8μg	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	2.83% 2.55mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	12.8% 128mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	17% 0.15mg	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	65.6% 5.24mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	17.7% 0.41mg	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	23% 160mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	43% 642mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.08% 114g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Broadbeans .
• While Canned Broadbeans contain 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled White Beans have 3.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Broadbeans .
• While Canned Broadbeans contain 1.4 times more Selenium, 75.5 times more Sodium and 1.3 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans have 2 times more Energy, 9.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Broadbeans .
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.