Comparing Nutrients in 100 calories Boiled White Beans VS Canned Broadbeans

Weight per 100 calories

• Boiled White Beans: 72g
• Canned Broadbeans: 141g

Boiled White Beans have 2 times more energy per 100g than Canned Broadbeans . It has average energy density when compared to other foods. Canned Broadbeans having average energy density.

Discover which food has more nutrients per 100 calories - Boiled White Beans or Canned Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	0.34% 0.24g	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	12% 4.53g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	12.5% 7g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.07% 0.085mg	2.35% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.55% 0.033mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.35% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	4.88% 0.063mg	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	14.6% 58.3μg	11.6% 46.5μg	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	2.8% 2.54mg	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	4.5% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	3.66% 36.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17% 0.15mg	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	33.3% 2.66mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.3mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17.6% 0.41mg	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	11.6% 81.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	4.6% 2.54μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.3mg	42.5% 638mg	1500mg per day for Men 19-50 years
Zinc	9.03% 0.99mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	3.06% 113g	3700g per day for Men 19-50 years

Boiled White Beans VS Canned Broadbeans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled White Beans or Canned Broadbeans ?

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

• 100 calories of Boiled White Beans have 3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Canned Broadbeans .
• While 100 kcal of Canned Broadbeans contain 2.1 times more Vitamin B2, 13.4 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled White Beans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled White Beans vs Canned Broadbeans :

• 100 calories of Boiled White Beans have 1.8 times more Calcium, 1.3 times more Copper and 1.9 times more Iron than Canned Broadbeans .
• While 100 kcal of Canned Broadbeans contain 1.4 times more Phosphorus, 2.7 times more Selenium, 147.8 times more Sodium and 2.5 times more Water than Boiled White Beans.
• Both Boiled White Beans and Canned Broadbeans contain similar levels of Magnesium, Manganese, Potassium and Zinc per 100 calories.
• 100 calories of Boiled White Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled White Beans have 5 times more Omega 3 than Canned Broadbeans .
• Both Boiled White Beans and Canned Broadbeans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Canned Broadbeans provide inadequate amounts of Omega 3
• Both Boiled White Beans as well as Canned Broadbeans provide inadequate amounts of Omega 6 in 100 calories.