Comparing Nutrients in 7 ounces Boiled White Beans with Salt VS Boiled Yellow Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	38.3% 49.8g	38.6% 50g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	33% 12.5g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	40% 161μg	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	12.4% 1.87mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	92% 7.34mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Boiled Yellow Beans with Salt per 7 oz

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

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

• 7 oz of Boiled Yellow Beans with Salt contain 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin C than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans with Salt as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled White Beans with Salt have 1.5 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 Boiled Yellow Beans with Salt.
• While 7 oz of Boiled Yellow Beans with Salt contain 1.6 times more Phosphorus than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt contain similar levels of Magnesium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Yellow Beans with Salt contain 3.1 times more Omega 3 and 1.7 times more Fiber than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Boiled Yellow Beans with Salt offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled White Beans with Salt as well as Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.