Comparing Nutrients in 7 ounces Canned White Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	7.8% 226kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.77% 0.3g	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	30% 39g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	5% 3.6g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.6% 0.18mg	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	6.23% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	11% 0.14mg	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	51.6% 206μg	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	0.66% 0.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	14.5% 145mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	57% 0.51mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	36.3% 0.84mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.4% 5.16μg	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	18.2% 2mg	11mg per day for Men 19-50 years
Water	3.76% 139g	3.84% 142g	3700g per day for Men 19-50 years

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

• Canned White Beans have 39.5 times more Vitamin E than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Canned White Beans have 2 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 1.7 times more Potassium and 68 times more Sodium than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.4 times more Phosphorus and 1.6 times more Selenium than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Copper, Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned White Beans have 4.7 times more Omega 3 than Boiled Broadbeans .
• While Boiled Broadbeans contain 6.3 times more Sugars than Canned White Beans.
• Both Canned White Beans and Boiled Broadbeans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Canned White Beans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.