Comparing Nutrients in 14 ounces Yellow Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Yellow Beans	25%	7%	68%
Broadbeans	30%	4%	66%

Macro Nutrients

	Yellow Beans	Broadbeans	Recommended Dietary Allowance
Energy	47.2% 1369kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	127% 2.02g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	178% 231g	130g per day for Men 19-50 years
Sugars	NA	31.2% 22.6g	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	262% 100g	261% 99g	38g per day for Men 19-50 years
Protein	156% 87.3g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Yellow Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.64mg	70.3% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	112% 1.45mg	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	386% 1544μg	420% 1679μg	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	6.17% 5.56mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Beans	Broadbeans	Recommended Dietary Allowance
Calcium	66% 659mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	363% 3.27mg	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	348% 28mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	210% 881mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	281% 6.45mg	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	277% 1937mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	122% 4136mg	124% 4215mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	102% 11.2mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.18% 43.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Beans VS Broadbeans per 14 oz

Compare the macro and micronutrient content in 14 oz of Yellow Beans versus 14 oz of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Yellow Beans have 1.2 times more Vitamin B1 and 1.2 times more Vitamin B6 than Broadbeans .
• While 14 oz of Raw Broadbeans contain 1.3 times more Vitamin B5 than Raw Yellow Beans.
• Both Yellow Beans and Broadbeans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 ounces.
• Both Raw Yellow Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Yellow Beans vs Broadbeans :

• 14 ounces of Yellow Beans have 1.6 times more Calcium and 1.6 times more Selenium than Broadbeans .
• While 14 oz of Raw Broadbeans contain 1.3 times more Copper and 1.3 times more Manganese than Raw Yellow Beans.
• Both Yellow Beans and Broadbeans contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Yellow Beans have 1.7 times more Fat, 2.6 times more Saturated Fat and 11.1 times more Omega 3 than Broadbeans .
• Both Yellow Beans and Broadbeans offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 14 ounces.