Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	In Pod Fava Beans	Broccoli	Recommended Dietary Allowance
Energy	30.3% 880kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	51% 66.4g	130g per day for Men 19-50 years
Sugars	127% 92g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	197% 75g	68.4% 26g	38g per day for Men 19-50 years
Protein	141% 79.2g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	19% 170μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Broccoli	Recommended Dietary Allowance
Calcium	37% 370mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.6% 726g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of In Pod Fava Beans vs Broccoli:

• Raw In Pod Fava Beans have 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin A, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 24.1 times more Vitamin C and 2.5 times more Vitamin K than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Broccoli:

• Raw In Pod Fava Beans have 8.2 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 3.1 times more Selenium and 1.3 times more Sodium than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans and Raw Broccoli have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw In Pod Fava Beans have 2.6 times more Energy, 6.4 times more Omega 6, 2.7 times more Carbohydrate, 5.4 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Omega 3 than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.