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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Boiled Kidney Beans	In Pod Fava Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	136% 176g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	127% 92g	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	168% 64g	197% 75g	38g per day for Men 19-50 years
Protein	155% 86.7g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	370% 1480μg	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	13.3% 12mg	41% 37mg	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	2% 0.3mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	35% 350mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	447% 4mg	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	278% 22mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	287% 6.6mg	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	197% 1380mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	91% 10mg	11mg per day for Men 19-50 years
Water	18% 669g	19.6% 726g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1 than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain more Vitamin A, 5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin C, 38.7 times more Vitamin E and 4.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Potassium and 1.4 times more Selenium than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.9 times more Copper, 1.5 times more Manganese and 25 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Calcium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 5.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 2.9 times more Omega 6 and 28.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.