Comparing Nutrients in 7 ounces Boiled White Beans VS Canned Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	9.5% 276kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.98% 0.17g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned 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	19.5% 0.23mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.87% 0.089mg	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	16.4% 65.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	18% 179mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	24% 0.22mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	25% 0.57mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.3% 159g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled White Beans have 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Broadbeans .
• While 7 oz of Canned Broadbeans contain 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 7 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled White Beans have 3.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium and 2.2 times more Zinc than Canned Broadbeans .
• While 7 oz of Canned Broadbeans contain 1.4 times more Selenium, 75.5 times more Sodium and 1.3 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Beans have 2 times more Energy, 9.9 times more Omega 3, 2 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Canned Broadbeans .
• 7 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in seven ounces.