Comparing Nutrients in 500 calories White BeansVS Canned White Beans

Weight per 500 calories

White Beans

150g

Canned White Beans

439g

White Beans have 2.9 times more energy per 100g than Canned White Beans. It has high energy density when compared to other foods. Canned White Beans having average energy density.

Which food has more nutrients per 500 calories - White Beans or Canned White Beans?

Macros Ratio

Protein Fat Carbs

White Beans

27%

71%

Canned White Beans

25%

73%

500 kcal ▼

Macro Nutrients

White Beansvs Canned White 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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1.3%1.28g

Fat

1.3%1.27g

1.28 gvs1.27 g

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

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1.03%0.33g

Saturated Fat

1%0.32g

0.33 gvs0.32 g

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

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15.6%0.25g

Omega 3

15.4%0.25g

0.25 gvs0.25 g

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

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1.75%0.3g

Omega 6

1.73%0.29g

0.3 gvs0.29 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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69.6%90g

Carbohydrate

71.5%93g

90 gvs93 g

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

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4.37%3.17g

Sugars

1.75%1.27g

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

3.17 gvs1.27 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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60%23g

Fiber

55.4%21g

23 gvs21 g

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

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62.6%35g

Protein

57%32g

35 gvs32 g

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

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Vitamins

White Beansvs Canned White 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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54.7%0.66mg

Vitamin B1

35%0.42mg

Thiamine

0.66 mgvs0.42 mg

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

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17%0.22mg

Vitamin B2

12.5%0.16mg

Riboflavin

0.22 mgvs0.16 mg

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

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4.5%0.72mg

Vitamin B3

3.1%0.5mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs0.5 mg

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

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22%1.1mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

1.1 mgvs0.81 mg

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

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36.7%0.48mg

Vitamin B6

25.3%0.33mg

Pyridoxine

0.48 mgvs0.33 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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146%583μg

Vitamin B9

71.3%285μg

Folates and Folic Acid

583 μgvs285 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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2.1%0.32mg

Vitamin E

23%3.46mg

Tocopherols and Tocotrienols

0.32 mgvs3.46 mg

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

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7%8.4μg

Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

8.4 μgvs12.7 μg

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

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Minerals

White Beansvs Canned White Beans

36%360mg

Calcium

32%320mg

360 mgvs320 mg

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

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164%1.48mg

Copper

113%1mg

1.48 mgvs1 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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196%15.7mg

Iron

164%13mg

15.7 mgvs13 mg

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

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68%285mg

Magnesium

53.3%224mg

285 mgvs224 mg

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

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117%2.7mg

Manganese

98%2.26mg

2.7 mgvs2.26 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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64.6%452mg

Phosphorus

57%399mg

452 mgvs399 mg

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

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79.3%2695mg

Potassium

58.6%1991mg

2695 mgvs1991 mg

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

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35%19.2μg

Selenium

12.8%7μg

19.2 μgvs7 μg

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

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1.6%24mg

Sodium

99%1491mg

24 mgvs1491 mg

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

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50%5.5mg

Zinc

44.7%4.9mg

5.5 mgvs4.9 mg

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

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0.46%17g

Water

8.3%307g

17 gvs307 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 White Beans vs Canned White Beans:

Raw White Beans have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned White Beans.
While Canned White Beans contain 11 times more Vitamin E and 1.5 times more Vitamin K than Raw White Beans.
Both Raw White Beans as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Beans vs Canned White Beans:

Raw White Beans have 1.5 times more Copper, 1.3 times more Magnesium, 1.4 times more Potassium and 2.7 times more Selenium than Canned White Beans.
While Canned White Beans contain 62.1 times more Sodium and 18.1 times more Water than Raw White Beans.
Both Raw White Beans and Canned White Beans have similar amounts of Calcium, Iron, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw White Beans and Canned White Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw White Beans as well as Canned White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White BeansVS Boiled White BeansCanned White BeansVS Boiled White BeansWhite BeansVS Broadbeans Canned White BeansVS Broadbeans

Compare Foods

Comparing Nutrients in 500 calories White BeansVS Canned White Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - White Beans or Canned White Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: