Comparing Nutrients in 7 ounces Boiled Broadbeans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	7.53% 218kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	30% 39g	32.4% 42g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	28.2% 10.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	27% 15g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	16% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	51.6% 206μg	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	0.66% 0.6mg	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	0.26% 0.04mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	37.2% 2.98mg	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	35.4% 248mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	3.84% 142g	3.76% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled 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 Boiled Broadbeans vs Canned White Beans:

• 7 ounces of Boiled Broadbeans have 2.4 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned White Beans.
• While 7 oz of Canned White Beans contain 39.5 times more Vitamin E than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Boiled Broadbeans have insufficient amounts of Vitamin E
• 7 ounces of Canned White Beans have insufficient amounts of Vitamin B3
• Both Boiled Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broadbeans have 1.4 times more Phosphorus and 1.6 times more Selenium than Canned White Beans.
• While 7 oz of Canned White Beans contain 2 times more Calcium, 2 times more Iron, 1.7 times more Potassium and 68 times more Sodium than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans contain similar levels of Copper, Magnesium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broadbeans have 6.3 times more Sugars than Canned White Beans.
• While 7 oz of Canned White Beans contain 4.7 times more Omega 3 than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled Broadbeans as well as Canned White Beans provide inadequate amounts of Omega 6 in seven ounces.