Comparing Nutrients in 100 calories Boiled Yellow Beans with SaltVS Boiled White Beans with Salt

Weight per 100 calories

Boiled Yellow Beans with Salt

69.4g

Boiled White Beans with Salt

72g

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

Which food has more nutrients per 100 calories - Boiled Yellow Beans with Salt or Boiled White Beans with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Yellow Beans with Salt

25%

68%

Boiled White Beans with Salt

27%

71%

100 kcal ▼

Macro Nutrients

Boiled Yellow Beans with Saltvs Boiled White Beans with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.77%0.75g

Fat

0.26%0.25g

0.75 gvs0.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.19g

Saturated Fat

0.2%0.065g

0.19 gvs0.065 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.2%0.15g

Omega 3

3.1%0.05g

0.15 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.18g

Omega 6

0.35%0.06g

0.18 gvs0.06 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.5%17.6g

Carbohydrate

14%18g

17.6 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.33%0.24g

Sugars

0.34%0.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.24 gvs0.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.22g

Fiber

12%4.53g

7.22 gvs4.53 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.4%6.36g

Protein

12.5%7g

6.36 gvs7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Yellow Beans with Saltvs Boiled White Beans with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg

Vitamin B1

7.07%0.085mg

Thiamine

0.13 mgvs0.085 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.5%0.072mg

Vitamin B2

2.55%0.033mg

Riboflavin

0.072 mgvs0.033 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.07%0.49mg

Vitamin B3

0.63%0.1mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.2%0.16mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.9%0.09mg

Vitamin B6

5.15%0.067mg

Pyridoxine

0.09 mgvs0.067 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%56.3μg

Vitamin B9

14.6%58.3μg

Folates and Folic Acid

56.3 μgvs58.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.4%1.25mg

Vitamin C

0%0mg

Ascorbic acid

1.25 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.35%0.65mg

Vitamin E

4.5%0.68mg

Tocopherols and Tocotrienols

0.65 mgvs0.68 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.03%2.43μg

Vitamin K

2.1%2.5μg

Phytomenadione or phylloquinone

2.43 μgvs2.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Yellow Beans with Saltvs Boiled White Beans with Salt

4.3%43mg

Calcium

6.47%64.7mg

43 mgvs64.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.4%0.13mg

Copper

23%0.21mg

0.13 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.5%1.72mg

Iron

33.3%2.66mg

1.72 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.2%51.4mg

Magnesium

10.8%45.3mg

51.4 mgvs45.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.7%0.32mg

Manganese

20%0.46mg

0.32 mgvs0.46 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg

Phosphorus

11.6%81.3mg

127 mgvs81.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.64%226mg

Potassium

12%404mg

226 mgvs404 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.64%0.9μg

Selenium

1.7%0.94μg

0.9 μgvs0.94 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%167mg

Sodium

11.6%174mg

167 mgvs174 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.7%0.74mg

Zinc

9.03%0.99mg

0.74 mgvs0.99 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%43.7g

Water

1.23%45.4g

43.7 gvs45.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Yellow Beans with Salt vs Boiled White Beans with Salt:

Boiled Yellow Beans with Salt have 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 4.9 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Boiled White Beans with Salt.
Both Boiled Yellow Beans with Salt and Boiled White Beans with Salt have similar amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
Both Boiled Yellow Beans with Salt as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Yellow Beans with Salt vs Boiled White Beans with Salt:

Boiled Yellow Beans with Salt have 1.6 times more Phosphorus than Boiled White Beans with Salt.
While Boiled White Beans with Salt contain 1.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 1.8 times more Potassium and 1.3 times more Zinc than Boiled Yellow Beans with Salt.
Both Boiled Yellow Beans with Salt and Boiled White Beans with Salt have similar amounts of Magnesium, Selenium, Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Yellow Beans with Salt have 3 times more Omega 3, 2.9 times more Omega 6 and 1.6 times more Fiber than Boiled White Beans with Salt.
Both Boiled Yellow Beans with Salt and Boiled White Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled Yellow Beans with Salt as well as Boiled White Beans with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Yellow Beans with SaltVS Boiled Broadbeans with SaltBoiled White Beans with SaltVS Boiled Broadbeans with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Yellow Beans with SaltVS Boiled White Beans with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Yellow Beans with Salt or Boiled White Beans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: