Comparing Nutrients in 14 ounces Boiled Broadbeans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Energy	15% 437kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	60% 78g	178% 231g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	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	56.4% 21.4g	261% 99g	38g per day for Men 19-50 years
Protein	54% 30g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	70.3% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	103% 413μg	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	1.32% 1.2mg	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	0.53% 0.079mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Calcium	14.3% 143mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	74.4% 5.95mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	71% 496mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	124% 4215mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	7.67% 284g	1.18% 43.6g	3700g per day for Men 19-50 years

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

• Raw Broadbeans contain 5.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9, 4.7 times more Vitamin C and 3.1 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Broadbeans vs Broadbeans :

• Boiled Broadbeans have 6.5 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 2.9 times more Calcium, 3.2 times more Copper, 4.5 times more Iron, 4.5 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Boiled Broadbeans .

Comparison of macro-nutrients per 14 ounces:

• Raw Broadbeans contain 3.1 times more Energy, 3.8 times more Fat, 3.8 times more Omega 3, 3.8 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 4.6 times more Fiber and 3.4 times more Protein than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.