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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled White Beans	Canned White Beans	Recommended Dietary Allowance
Energy	9.5% 276kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.78% 0.13g	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	32.4% 42g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	0.79% 0.58g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned 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	19.5% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.4% 0.15mg	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	32.2% 129μg	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	12.4% 1.87mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned White Beans	Recommended Dietary Allowance
Calcium	18% 179mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	51% 0.46mg	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	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	44.4% 1.02mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.76% 139g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.2 times more Vitamin K than Canned White Beans.
• Both Boiled White Beans and Canned White Beans have similar amounts of Vitamin E per 7 oz.
• Both Boiled White Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Boiled White Beans have 1.2 times more Calcium, 1.2 times more Copper, 1.2 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Zinc than Canned White Beans.
• While Canned White Beans contain 56.7 times more Sodium than Boiled White Beans.
• Both Boiled White Beans and Canned White Beans have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled White Beans have 1.2 times more Energy, 1.2 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Canned White Beans.
• Both Boiled White Beans and Canned White Beans have similar amounts of Carbohydrate per 7 oz.
• Both Boiled White Beans as well as Canned White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.