Comparing Nutrients in 1 kilogram Boiled Yellow Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled Yellow Beans	Broadbeans	Recommended Dietary Allowance
Energy	49.7% 1440kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	448% 583g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	78.6% 57g	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	274% 104g	658% 250g	38g per day for Men 19-50 years
Protein	164% 92g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.3% 7.1mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	282% 3.66mg	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	203% 810μg	1058% 4230μg	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	20% 18mg	15.6% 14mg	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	62.7% 9.4mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Broadbeans	Recommended Dietary Allowance
Calcium	62% 620mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	916% 8.24mg	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	310% 25mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	707% 16.3mg	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	261% 1830mg	601% 4210mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	17% 630g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans VS Broadbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Yellow Beans versus 1 kg of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Yellow Beans has 1.3 times more Vitamin C and 18.8 times more Vitamin E than Broadbeans .
• While 1 kg of Raw Broadbeans contains 3 times more Vitamin B1, 3.2 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Yellow Beans.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Yellow Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Yellow Beans vs Broadbeans :

• 1 kg of Raw Broadbeans contains 1.7 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium, 6.3 times more Selenium and 3 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Yellow Beans has 4.6 times more Omega 3 than Broadbeans .
• While 1 kg of Raw Broadbeans contains 2.4 times more Energy, 2.3 times more Omega 6, 2.3 times more Carbohydrate, 16.8 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Boiled Yellow Beans.
• 1 kilogram of Boiled Yellow Beans provide inadequate amounts of Omega 6