Comparing Nutrients in 100 calories French Beans VS Boiled French Beans

Weight per 100 calories

• French Beans: 29g
• Boiled French Beans: 77.5g

French Beans have 2.7 times more energy per 100g than Boiled French Beans. It has high energy density when compared to other foods. Boiled French Beans having average energy density.

Which food has more nutrients per 100 calories - French Beans or Boiled French Beans?

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	19.3% 7.35g	19% 7.3g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	9.76% 5.47g	56g per day for Men 19-50 years

Vitamins

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.064mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	6.26% 0.081mg	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	29% 116μg	14.5% 58μg	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	1.5% 1.34mg	1.03% 0.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	5.42% 54.2mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	9.9% 0.089mg	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	12.4% 0.99mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	10.3% 43.4mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	13% 0.3mg	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	12.7% 88.6mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	6.84% 3.76μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.25mg	0.31% 4.65mg	1500mg per day for Men 19-50 years
Zinc	5.04% 0.55mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.085% 3.14g	1.4% 51.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of French Beans vs Boiled French Beans:

• Raw French Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled French Beans.
• Both Raw French Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for French Beans vs Boiled French Beans:

• Raw French Beans have 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 4 times more Selenium than Boiled French Beans.
• While Boiled French Beans contain 16.4 times more Water than Raw French Beans.
• Both Raw French Beans and Boiled French Beans have similar amounts of Calcium, Iron, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw French Beans and Boiled French Beans have similar amounts of macro-nutrients per 100 kcal
• Both Raw French Beans and Boiled French Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw French Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.