Comparing Nutrients in 5 ounces White Beans VS Canned White Beans

Macros Ratio

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

Macro Nutrients

	White Beans	Canned White Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	23% 30g	130g per day for Men 19-50 years
Sugars	4.13% 3g	0.57% 0.41g	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	56.7% 21.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	59% 33g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	White Beans	Canned 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	51.6% 0.62mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	8.18% 0.11mg	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% 550μg	23% 92μg	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	2% 0.3mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	34% 340mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	36.5% 0.33mg	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	185% 14.8mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	31.7% 0.73mg	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	61% 427mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.7% 99g	3700g per day for Men 19-50 years

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

• Raw White Beans have 4.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 4.2 times more Vitamin B6, 6 times more Vitamin B9 and 1.9 times more Vitamin K than Canned White Beans.
• While Canned White Beans contain 3.8 times more Vitamin E than Raw White Beans.
• Both Raw White Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Raw White Beans have 3.3 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 8 times more Selenium and 3.3 times more Zinc than Canned White Beans.
• While Canned White Beans contain 21.3 times more Sodium and 6.2 times more Water than Raw White Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw White Beans have 2.9 times more Energy, 3 times more Omega 3, 3 times more Omega 6, 2.8 times more Carbohydrate, 7.3 times more Sugars, 3.2 times more Fiber and 3.2 times more Protein than Canned White Beans.
• Both Raw White Beans as well as Canned White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.