Comparing Nutrients in 7 ounces Boiled Yellow Beans VS White Beans

Macros Ratio

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

Macro Nutrients

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	32.5% 18g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	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	31% 0.37mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	48.5% 0.63mg	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	192% 770μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• Boiled Yellow Beans have 1.5 times more Vitamin B3, more Vitamin C and 4.5 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.6 times more Vitamin K than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Yellow Beans have 5.6 times more Water than Raw White Beans.
• While Raw White Beans contain 3.9 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 9.8 times more Selenium, 3.2 times more Sodium and 3.5 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled Yellow Beans have 1.3 times more Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Raw White Beans.
• While Raw White Beans contain 2.3 times more Energy, 2.4 times more Carbohydrate, 6.2 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.