Comparing Nutrients in 100 grams 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	4.8% 139kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	9.55% 12.4g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	16.6% 6.3g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	3.46% 0.045mg	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	20.3% 81μg	8.25% 33μg	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	2% 1.8mg	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	6.27% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	9% 90mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12% 0.11mg	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	46.3% 3.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	12.5% 0.29mg	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	16% 113mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	30% 453mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	1.7% 63g	2.17% 80.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled White Beans vs Canned Broadbeans :

• 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 Canned Broadbeans contain 6.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans have similar amounts of Vitamin B2 per 100 g.
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled White Beans vs Canned Broadbeans :

• 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 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 100 grams:

• 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 .
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.