Comparing Nutrients in 100 calories Boiled Broadbeans VS Canned White Beans

Weight per 100 calories

• Boiled Broadbeans: 91g
• Canned White Beans: 87.7g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	3.07% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.65g	0.35% 0.25g	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	13% 4.9g	11% 4.2g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.35% 0.088mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.22% 0.081mg	2.5% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.85% 0.14mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	5.06% 0.066mg	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	23.6% 95μg	14.3% 57μg	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	0.3% 0.27mg	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	0.12% 0.018mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Canned White Beans	Recommended Dietary Allowance
Calcium	3.27% 32.7mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	22.6% 0.2mg	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	17% 1.36mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	10.7% 44.7mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	19.6% 0.45mg	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	16.2% 114mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.55mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	8.35% 0.92mg	8.93% 0.98mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.66% 61.5g	3700g per day for Men 19-50 years

Boiled Broadbeans VS Canned White Beans Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled Broadbeans have 2.5 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Canned White Beans.
• While 100 kcal of Canned White Beans contain 38.1 times more Vitamin E than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 100 calories.
• 100 calories of Boiled Broadbeans have insufficient amounts of Vitamin E
• 100 calories of Canned White Beans have insufficient amounts of Vitamin B3
• Both Boiled Broadbeans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Boiled Broadbeans have 1.4 times more Phosphorus and 1.7 times more Selenium than Canned White Beans.
• While 100 kcal of Canned White Beans contain 2 times more Calcium, 1.9 times more Iron, 1.6 times more Potassium and 65.6 times more Sodium than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans contain similar levels of Copper, Magnesium, Manganese and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broadbeans have 6.5 times more Sugars than Canned White Beans.
• While 100 kcal of Canned White Beans contain 4.5 times more Omega 3 than Boiled Broadbeans .
• Both Boiled Broadbeans and Canned White Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled Broadbeans as well as Canned White Beans provide inadequate amounts of Omega 6 in 100 calories.