Comparing Nutrients in 100 grams Broadbeans VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.93% 114kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	45% 58.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	65.8% 25g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	46.6% 26g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	106% 423μg	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	1.56% 1.4mg	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	0.33% 0.05mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	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	83.8% 6.7mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	45.7% 192mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	70.7% 1.63mg	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	60% 421mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.9% 70g	3700g per day for Men 19-50 years

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

• Raw Broadbeans have 5.8 times more Vitamin B1, 9 times more Vitamin B2, 25.1 times more Vitamin B3, 5.3 times more Vitamin B5, 4.9 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 3.1 times more Vitamin K than Canned White Beans.
• While Canned White Beans contain 15.8 times more Vitamin E than Raw Broadbeans .
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Broadbeans have 1.4 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 2.8 times more Zinc than Canned White Beans.
• While Canned White Beans contain 26.2 times more Sodium and 6.4 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 100 grams:

• Raw Broadbeans have 3 times more Energy, 5.3 times more Fat, 8.7 times more Omega 6, 2.7 times more Carbohydrate, 19.7 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Canned White Beans.
• Both Raw Broadbeans and Canned White Beans have similar amounts of Omega 3 per 100 g.
• Both Raw Broadbeans as well as Canned White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.