Comparing Nutrients in 7 ounces Boiled Yellow Beans VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Boiled Yellow Beans	Boiled Pink Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	0.99% 0.71g	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	54.3% 20.6g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	32.5% 18g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	26.7% 0.35mg	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	83.3% 333μg	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	3.97% 3.57mg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	59.8% 0.54mg	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	61.5% 4.92mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	47.3% 1.1mg	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	52% 363mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans VS Boiled Pink Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Yellow Beans vs Boiled Pink Beans:

• 7 ounces of Boiled Yellow Beans have 1.6 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin C than Boiled Pink Beans.
• While 7 oz of Boiled Pink Beans contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Boiled Pink Beans provide similar amounts of Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Boiled Pink Beans have insufficient amounts of Vitamin C
• Both Boiled Yellow Beans as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Yellow Beans vs Boiled Pink Beans:

• 7 oz of Boiled Pink Beans contain 1.5 times more Copper and 1.6 times more Potassium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Boiled Pink Beans contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Yellow Beans have 2.2 times more Omega 3 and 2 times more Fiber than Boiled Pink Beans.
• Both Boiled Yellow Beans and Boiled Pink Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled Yellow Beans as well as Boiled Pink Beans provide inadequate amounts of Omega 6 in seven ounces.