Comparing Nutrients in 5 ounces Yellow Beans VS White Beans

Macros Ratio

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

Macro Nutrients

	Yellow Beans	White Beans	Recommended Dietary Allowance
Energy	17% 489kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.08% 0.86g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	94% 35.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	55.7% 31g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	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	81.5% 0.98mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	34.7% 0.45mg	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	138% 551μg	137% 550μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	23.5% 235mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	155% 1.4mg	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	124% 9.94mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	75% 315mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	111% 2.55mg	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	99% 692mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	43.4% 1477mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	36.5% 4mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.43% 15.7g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Beans VS White Beans per 5 oz

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

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

• 5 ounces of Yellow Beans have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than White Beans.
• Both Yellow Beans and White Beans provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Yellow Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Yellow Beans have 1.6 times more Phosphorus than White Beans.
• While 5 oz of Raw White Beans contain 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.7 times more Potassium and 1.3 times more Zinc than Raw Yellow Beans.
• Both Yellow Beans and White Beans contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yellow Beans have 3.1 times more Fat, 3.1 times more Saturated Fat, 3.1 times more Omega 3, 3.1 times more Omega 6 and 1.7 times more Fiber than White Beans.
• Both Yellow Beans and White Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of White Beans provide inadequate amounts of Omega 6