Comparing Nutrients in 500 calories Boiled Small White BeansVS Yellow Beans

Weight per 500 calories

Boiled Small White Beans

352g

Yellow Beans

145g

Raw Yellow Beans have 2.4 times more energy per unit of mass than Boiled Small White Beans, which is high in comparison to other foods. Boiled Small White Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Small White Beans or Yellow Beans?

Macros Ratio

Protein Fat Carbs

Boiled Small White Beans

25%

71%

Yellow Beans

25%

68%

500 kcal ▼

Macro Nutrients

Boiled Small White Beansvs Yellow Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.32%2.25g

Fat

3.9%3.77g

2.25 gvs3.77 g

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

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1.83%0.58g

Saturated Fat

3.04%0.97g

0.58 gvs0.97 g

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

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27.7%0.44g

Omega 3

46%0.74g

0.44 gvs0.74 g

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

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3.1%0.53g

Omega 6

5.2%0.88g

0.53 gvs0.88 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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70%91g

Carbohydrate

67.7%88g

91 gvs88 g

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

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Sugars

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

NA gvsNA 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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96%36.6g

Fiber

96%36.4g

36.6 gvs36.4 g

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

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56.4%31.6g

Protein

57%32g

31.6 gvs32 g

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

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Vitamins

Boiled Small White Beansvs Yellow Beans

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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69.2%0.83mg

Vitamin B1

83.3%1mg

Thiamine

0.83 mgvs1 mg

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

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16%0.21mg

Vitamin B2

36.8%0.48mg

Riboflavin

0.21 mgvs0.48 mg

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

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6%0.96mg

Vitamin B3

22%3.52mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs3.52 mg

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

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17.7%0.88mg

Vitamin B5

21.3%1.06mg

Pantothenic acid

0.88 mgvs1.06 mg

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

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34.4%0.45mg

Vitamin B6

49.3%0.64mg

Pyridoxine

0.45 mgvs0.64 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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121%482μg

Vitamin B9

141%564μg

Folates and Folic Acid

482 μgvs564 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Boiled Small White Beansvs Yellow Beans

25.7%257mg

Calcium

24%241mg

257 mgvs241 mg

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

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58.3%0.52mg

Copper

103%0.93mg

0.52 mgvs0.93 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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125%10mg

Iron

127%10mg

10 mgvs10 mg

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

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57%239mg

Magnesium

76.6%322mg

239 mgvs322 mg

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

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78%1.8mg

Manganese

81%1.86mg

1.8 mgvs1.86 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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85%595mg

Phosphorus

101%707mg

595 mgvs707 mg

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

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48%1630mg

Potassium

44.4%1510mg

1630 mgvs1510 mg

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

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8.32%4.58μg

Selenium

33.7%18.6μg

4.58 μgvs18.6 μg

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

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0.47%7.04mg

Sodium

1.16%17.4mg

7.04 mgvs17.4 mg

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

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35%3.84mg

Zinc

37.3%4.1mg

3.84 mgvs4.1 mg

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

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6%223g

Water

0.43%16g

223 gvs16 g

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

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Lets compare vitamin content per 500 calories of Boiled Small White Beans vs Yellow Beans:

Raw Yellow Beans contain 2.3 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled Small White Beans.
Both Boiled Small White Beans and Raw Yellow Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
Both Boiled Small White Beans as well as Raw Yellow Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Small White Beans vs Yellow Beans:

Boiled Small White Beans have 13.8 times more Water than Raw Yellow Beans.
While Raw Yellow Beans contain 1.8 times more Copper, 1.3 times more Magnesium and 4.1 times more Selenium than Boiled Small White Beans.
Both Boiled Small White Beans and Raw Yellow Beans have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Yellow Beans contain 1.7 times more Omega 3 and 1.7 times more Omega 6 than Boiled Small White Beans.
Both Boiled Small White Beans and Raw Yellow Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Boiled Small White Beans as well as Raw Yellow Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Small White BeansVS Boiled Yellow BeansYellow BeansVS Boiled Yellow Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Small White BeansVS Yellow Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Small White Beans or Yellow Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: