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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled California Red 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	108% 1.3mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	45% 2.25mg	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	185% 740μg	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	NA	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kg of Raw In Pod Fava Beans contains 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 Boiled California Red Kidney Beans and In Pod Fava 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 Boiled California Red Kidney Beans as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 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 In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 1.4 times more Copper and 2.1 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and In Pod Fava 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 kilogram of Boiled California Red Kidney Beans has 1.4 times more Energy, 1.3 times more Carbohydrate and 1.2 times more Fiber than In Pod Fava Beans.
• Both Boiled California Red Kidney Beans and In Pod Fava Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 6 in one kilogram.