Comparing Nutrients in 100 grams 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	2.45% 71kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.55% 12.4g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	9.74% 3.7g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	9.77% 5.47g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.38% 0.12mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	5.77% 0.075mg	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	8.25% 33μg	16.3% 65μg	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	NA	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	25.8% 0.23mg	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	12.5% 1mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	22.4% 0.52mg	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	11.3% 79mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	30% 453mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Canned White Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Broadbeans versus 100 g of Canned White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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 .
• 100 grams of Canned Broadbeans have insufficient amounts of Vitamin B1
• 100 grams 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 100 grams.

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

• 100 grams of Canned Broadbeans have 1.3 times more Sodium than Canned White Beans.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 .
• 100 grams 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 100 grams.