Comparing Nutrients in 7 ounces Canned Broadbeans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Canned Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	4.86% 141kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	19% 24.6g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	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	19.3% 7.34g	25% 9.53g	38g per day for Men 19-50 years
Protein	19.4% 11g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	16.4% 65.5μg	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	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	NA	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	25% 2mg	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	22.4% 157mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.3% 159g	3.76% 139g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Broadbeans have 1.4 times more Vitamin B2, 8.5 times more Vitamin B3 and more Vitamin C than Canned White Beans.
• While 7 oz of Canned White Beans contain 4.8 times more Vitamin B1, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Broadbeans .
• 7 ounces of Canned Broadbeans have insufficient amounts of Vitamin B1
• 7 ounces of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Broadbeans have 1.3 times more Sodium than Canned White Beans.
• While 7 oz of Canned White Beans contain 2.8 times more Calcium, 2.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Potassium and 1.8 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Canned White Beans contain similar levels of Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned White Beans contain 1.6 times more Energy, 8 times more Omega 3, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Broadbeans .
• 7 ounces of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Canned Broadbeans as well as Canned White Beans provide inadequate amounts of Omega 6 in seven ounces.