Comparing Nutrients in 100 grams 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	4.97% 144kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	2.9% 2.1g	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	27.4% 10.4g	40% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	41.7% 23.4g	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	15.6% 0.19mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	24.5% 0.32mg	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	97% 388μg	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	2% 1.8mg	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	6.27% 0.94mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	White Beans	Recommended Dietary Allowance
Calcium	6.2% 62mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	109% 0.98mg	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	31% 2.48mg	131% 10.4mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	78% 1.8mg	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	26% 183mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	52.8% 1795mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.