Comparing Nutrients in 5 ounces White Beans VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	White Beans	Boiled White Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	65.7% 85.4g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	56.7% 21.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	59% 33g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	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	51.6% 0.62mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	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	137% 550μg	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	2% 0.3mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Boiled White Beans	Recommended Dietary Allowance
Calcium	34% 340mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	185% 14.8mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	61% 427mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Raw White Beans have 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled White Beans.
• While Boiled White Beans contain 4.5 times more Vitamin E than Raw White Beans.
• Both Raw White Beans as well as Boiled 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 Boiled White Beans:

• Raw White Beans have 2.7 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Potassium, 9.8 times more Selenium, 2.7 times more Sodium and 2.7 times more Zinc than Boiled White Beans.
• While Boiled White Beans contain 5.6 times more Water than Raw White Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw White Beans have 2.4 times more Energy, 2.4 times more Omega 3, 2.4 times more Omega 6, 2.4 times more Carbohydrate, 6.2 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Boiled White Beans.
• Both Raw White Beans as well as Boiled White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.