Comparing Nutrients in 5 ounces White Beans VS Boiled Yellow Beans

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2.1% 0.36g	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	27.6% 36g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	59% 33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	White Beans	Boiled 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	51.6% 0.62mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	6.27% 1mg	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	14% 0.18mg	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	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	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 Yellow Beans	Recommended Dietary Allowance
Calcium	34% 340mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	29.3% 0.26mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	28% 0.64mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	13.5% 461mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Boiled Yellow Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of White Beans versus 5 oz of Boiled Yellow Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of White Beans have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Yellow Beans.
• While 5 oz of Boiled Yellow Beans contain 1.5 times more Vitamin B3, more Vitamin C and 4.5 times more Vitamin E than Raw White Beans.
• 5 ounces of White Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw White Beans as well as Boiled Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of White Beans have 3.9 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 9.8 times more Selenium and 3.5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Beans have 2.3 times more Energy, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Boiled Yellow Beans.
• While 5 oz of Boiled Yellow Beans contain 1.3 times more Omega 3 than Raw White Beans.
• Both Raw White Beans as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in five ounces.