Comparing Nutrients in 14 ounces Boiled White Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	19% 552kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	60% 78g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	9.96% 7.22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66% 25g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	69% 38.6g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.73mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	35.7% 357mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 448mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	6.77% 250g	7.67% 284g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled White Beans vs Boiled Broadbeans :

• Boiled White Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 47 times more Vitamin E and 1.2 times more Vitamin K than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled White Beans.
• Both Boiled White Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled White Beans vs Boiled Broadbeans :

• Boiled White Beans have 2.5 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Broadbeans .
• While Boiled Broadbeans contain 2 times more Selenium than Boiled White Beans.
• Both Boiled White Beans and Boiled Broadbeans have similar amounts of Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled White Beans have 1.3 times more Energy, 5.8 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled Broadbeans .
• While Boiled Broadbeans contain 5.4 times more Sugars than Boiled White Beans.
• Both Boiled White Beans and Boiled Broadbeans have similar amounts of Fiber per 14 oz.
• Both Boiled White Beans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.