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Comparing Nutrients in 100 grams White BeansVS Boiled White Beans

Macros Ratio

Protein Fat Carbs

White Beans
27%
2%
71%
Boiled White Beans
27%
2%
71%
100 g ▼

Macro Nutrients

11.5%333kcal
Energy
4.8%139kcal
333 kcalvs139 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.88%0.85g
Fat
0.36%0.35g
0.85 gvs0.35 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.68%0.22g
Saturated Fat
0.28%0.091g
0.22 gvs0.091 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.4%0.17g
Omega 3
4.3%0.069g
0.17 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.16%0.2g
Omega 6
0.49%0.083g
0.2 gvs0.083 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
46.4%60.3g
Carbohydrate
19.3%25g
60.3 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
2.9%2.1g
Sugars
0.47%0.34g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.1 gvs0.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
40%15g
Fiber
16.6%6.3g
15 gvs6.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
41.7%23.4g
Protein
17.4%9.73g
23.4 gvs9.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
36.4%0.44mg
Vitamin B1
9.83%0.12mg
Thiamine
0.44 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
11.2%0.15mg
Vitamin B2
3.54%0.046mg
Riboflavin
0.15 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3%0.48mg
Vitamin B3
0.88%0.14mg
Niacin, nicotinic acid, niacinamide
0.48 mgvs0.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
14.6%0.73mg
Vitamin B5
4.6%0.23mg
Pantothenic acid
0.73 mgvs0.23 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.5%0.32mg
Vitamin B6
7.15%0.093mg
Pyridoxine
0.32 mgvs0.093 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
97%388μg
Vitamin B9
20.3%81μg
Folates and Folic Acid
388 μgvs81 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
1.4%0.21mg
Vitamin E
6.27%0.94mg
Tocopherols and Tocotrienols
0.21 mgvs0.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
4.67%5.6μg
Vitamin K
2.9%3.5μg
Phytomenadione or phylloquinone
5.6 μgvs3.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

24%240mg
Calcium
9%90mg
240 mgvs90 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
109%0.98mg
Copper
32%0.29mg
0.98 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
131%10.4mg
Iron
46.3%3.7mg
10.4 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
45.2%190mg
Magnesium
15%63mg
190 mgvs63 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
78%1.8mg
Manganese
27.7%0.64mg
1.8 mgvs0.64 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
43%301mg
Phosphorus
16%113mg
301 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
52.8%1795mg
Potassium
16.5%561mg
1795 mgvs561 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23.3%13μg
Selenium
2.36%1.3μg
13 μgvs1.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.07%16mg
Sodium
0.4%6mg
16 mgvs6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
33.4%3.67mg
Zinc
12.5%1.38mg
3.67 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.31%11.3g
Water
1.7%63g
11.3 gvs63 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of White Beans vs Boiled White Beans:
Comparing minerals per 100 grams for White Beans vs Boiled White Beans:
Comparison of macro-nutrients per 100 grams:



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