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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Yellow Beans	Canned White Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	27.6% 36g	23% 30g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	38.8% 14.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 13g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	22% 0.27mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	28.7% 115μg	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	2.83% 2.55mg	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	8.9% 1.33mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	8.8% 88mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	44% 3.5mg	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	37% 259mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.7% 99g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Yellow Beans have 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Canned White Beans.
• Both Boiled Yellow Beans and Canned White Beans provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Yellow Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Yellow Beans have 1.5 times more Magnesium and 2 times more Phosphorus than Canned White Beans.
• While 5 oz of Canned White Beans contain 1.4 times more Potassium and 68 times more Sodium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Canned White Beans contain similar levels of Calcium, Copper, Iron, Manganese, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Beans have 1.3 times more Energy, 3.8 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Boiled Yellow Beans and Canned White Beans offer comparable quantities of Carbohydrate per five ounces.
• Both Boiled Yellow Beans as well as Canned White Beans provide inadequate amounts of Omega 6 in five ounces.