Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Boiled Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	90% 117g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	111% 42g	38g per day for Men 19-50 years
Protein	155% 86.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	29.2% 0.38mg	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	240% 960μg	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	367% 330mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Young Broadbeans	Recommended Dietary Allowance
Calcium	35% 350mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	82.2% 0.74mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	139% 3.2mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	18% 669g	22% 810g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Young Broadbeans:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Young Broadbeans.
• While Raw Young Broadbeans contain more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 27.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Broadbeans have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Young Broadbeans:

• Boiled All Types Kidney Beans have 1.6 times more Calcium, 2.9 times more Copper, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.7 times more Zinc than Raw Young Broadbeans.
• While Raw Young Broadbeans contain 50 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Broadbeans have similar amounts of Iron, Magnesium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.8 times more Energy, 1.9 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Raw Young Broadbeans.
• Both Boiled All Types Kidney Beans and Raw Young Broadbeans have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.