Comparing Nutrients in 7 ounces Canned White Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Broadbeans	30%	4%	66%

Macro Nutrients

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Energy	7.8% 226kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	6.8% 1.15g	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	89% 116g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	15.6% 11.3g	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	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	56% 0.73mg	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	210% 839μg	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	3.1% 2.78mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Broadbeans	Recommended Dietary Allowance
Calcium	14.5% 145mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	182% 1.64mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	140% 3.23mg	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	62% 2108mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	3.76% 139g	0.59% 21.8g	3700g per day for Men 19-50 years

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

• Canned White Beans have 15.8 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 5.8 times more Vitamin B1, 9 times more Vitamin B2, 25.1 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Canned White Beans have 26.2 times more Sodium and 6.4 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 1.4 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 2.8 times more Zinc than Canned White Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned White Beans have 1.2 times more Omega 3 than Raw Broadbeans .
• While Raw Broadbeans contain 3 times more Energy, 5.3 times more Fat, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 19.7 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Canned White Beans.
• Both Canned White Beans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.