Comparing Nutrients in 500 calories Boiled Yellow Beans with SaltVS Boiled White Beans with Salt

Weight per 500 calories

Boiled Yellow Beans with Salt

347g

Boiled White Beans with Salt

360g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

Boiled Yellow Beans with Saltvs Boiled White Beans with Salt

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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3.87%3.75g

Fat

1.3%1.26g

3.75 gvs1.26 g

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

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3.03%0.97g

Saturated Fat

1.02%0.33g

0.97 gvs0.33 g

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

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46%0.74g

Omega 3

15.5%0.25g

0.74 gvs0.25 g

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

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5.17%0.88g

Omega 6

1.76%0.3g

0.88 gvs0.3 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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67.5%87.8g

Carbohydrate

69.4%90g

87.8 gvs90 g

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

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1.63%1.2g

Sugars

1.7%1.22g

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

1.2 gvs1.22 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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95%36g

Fiber

59.6%22.7g

36 gvs22.7 g

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

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56.8%32g

Protein

62.5%35g

32 gvs35 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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54%0.65mg

Vitamin B1

35.4%0.42mg

Thiamine

0.65 mgvs0.42 mg

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

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27.5%0.36mg

Vitamin B2

12.7%0.17mg

Riboflavin

0.36 mgvs0.17 mg

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

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15.4%2.46mg

Vitamin B3

3.15%0.5mg

Niacin, nicotinic acid, niacinamide

2.46 mgvs0.5 mg

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

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16%0.8mg

Vitamin B5

16.5%0.82mg

Pantothenic acid

0.8 mgvs0.82 mg

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

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34.5%0.45mg

Vitamin B6

25.7%0.33mg

Pyridoxine

0.45 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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70.3%281μg

Vitamin B9

73%291μg

Folates and Folic Acid

281 μgvs291 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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6.94%6.25mg

Vitamin C

0%0mg

Ascorbic acid

6.25 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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21.8%3.26mg

Vitamin E

22.5%3.4mg

Tocopherols and Tocotrienols

3.26 mgvs3.4 mg

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

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10%12μg

Vitamin K

10.5%12.6μg

Phytomenadione or phylloquinone

12 μgvs12.6 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

21.5%215mg

Calcium

32.4%324mg

215 mgvs324 mg

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

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71.8%0.65mg

Copper

115%1.03mg

0.65 mgvs1.03 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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108%8.6mg

Iron

166%13.3mg

8.6 mgvs13.3 mg

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

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61%257mg

Magnesium

54%227mg

257 mgvs227 mg

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

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68.7%1.58mg

Manganese

99%2.3mg

1.58 mgvs2.3 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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91%635mg

Phosphorus

58%406mg

635 mgvs406 mg

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

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33%1128mg

Potassium

59.4%2018mg

1128 mgvs2018 mg

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

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8.2%4.5μg

Selenium

8.5%4.68μg

4.5 μgvs4.68 μg

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

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55.8%837mg

Sodium

58%871mg

837 mgvs871 mg

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

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33.5%3.7mg

Zinc

45%4.96mg

3.7 mgvs4.96 mg

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

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5.9%219g

Water

6.13%227g

219 gvs227 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 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Yellow Beans with SaltVS Boiled White Beans with Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: