Comparing Nutrients in 100 calories Small White Beans VS Boiled Small White Beans

Weight per 100 calories

• Small White Beans: 30g
• Boiled Small White Beans: 70.4g

Small White Beans have 2.4 times more energy per 100g than Boiled Small White Beans. It has high energy density when compared to other foods. Boiled Small White Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	5.55% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	14% 18g	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	19.5% 7.4g	19.3% 7.32g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Boiled Small 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	18.4% 0.22mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.74% 0.062mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.88% 0.089mg	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	28.7% 115μg	24% 96μg	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	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	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

	Small White Beans	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	11.7% 0.1mg	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	28.8% 2.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.5mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	15.6% 0.36mg	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	19% 132mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	1.66% 0.92μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.57mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	6.98% 0.77mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	1.2% 44.5g	3700g per day for Men 19-50 years

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

• Raw Small White Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Small White Beans vs Boiled Small White Beans:

• Raw Small White Beans have 1.8 times more Copper, 1.4 times more Potassium and 4.2 times more Selenium than Boiled Small White Beans.
• While Boiled Small White Beans contain 12.8 times more Water than Raw Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Small White Beans contain 1.3 times more Omega 3 than Raw Small White Beans.
• Both Raw Small White Beans and Boiled Small White Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Small White Beans as well as Boiled Small White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.