Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	In Pod Fava Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 880kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	172% 224g	130g per day for Men 19-50 years
Sugars	127% 92g	NA	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	197% 75g	245% 93g	38g per day for Men 19-50 years
Protein	141% 79.2g	163% 91g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	80% 1.04mg	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	370% 1480μg	185% 740μg	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	41% 37mg	13.3% 12mg	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	77.3% 11.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	37% 370mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	321% 2.9mg	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	194% 15.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	138% 3.18mg	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	184% 1290mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	19.6% 726g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of In Pod Fava Beans versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Boiled California Red Kidney Beans:

• 1 kilogram of In Pod Fava Beans has 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both In Pod Fava Beans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw In Pod Fava Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Boiled California Red Kidney Beans:

• 1 kilogram of In Pod Fava Beans has 1.4 times more Copper and 2.1 times more Manganese than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Potassium and 1.5 times more Selenium than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled California Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Energy and 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw In Pod Fava Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.