Comparing Nutrients in 7 ounces Canned White Beans VS Boiled Yellow Beans

Macros Ratio

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

Macro Nutrients

	Canned White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	7.8% 226kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	38.6% 50g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	0.93% 0.67g	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	25% 9.53g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Canned 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	16% 0.19mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	19.7% 0.26mg	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	32.2% 129μg	40% 161μg	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	3.97% 3.57mg	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	10.5% 1.57mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	41% 0.37mg	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	74% 5.93mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	39.3% 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	25.8% 181mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned White Beans VS Boiled Yellow Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned White Beans versus 7 oz of Boiled Yellow Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned White Beans vs Boiled Yellow Beans:

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

Comparing minerals per 7 ounces for Canned White Beans vs Boiled Yellow Beans:

• 7 ounces of Canned White Beans have 1.2 times more Copper, 1.2 times more Iron, 1.4 times more Potassium, 1.2 times more Selenium and 68 times more Sodium than Boiled Yellow Beans.
• While 7 oz of Boiled Yellow Beans contain 1.5 times more Magnesium and 2 times more Phosphorus than Canned White Beans.
• Both Canned White Beans and Boiled Yellow Beans contain similar levels of Calcium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Yellow Beans contain 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 Canned White Beans and Boiled Yellow Beans offer comparable quantities of Carbohydrate per seven ounces.
• Both Canned White Beans as well as Boiled Yellow Beans provide inadequate amounts of Omega 6 in seven ounces.