Comparing Nutrients in 1 kilogram Canned Broadbeans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Broadbeans	30%	4%	66%

Macro Nutrients

	Canned Broadbeans	Broadbeans	Recommended Dietary Allowance
Energy	24.5% 710kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	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	95% 124g	448% 583g	130g per day for Men 19-50 years
Sugars	NA	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	97% 37g	658% 250g	38g per day for Men 19-50 years
Protein	98% 54.7g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Broadbeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	82.5% 330μg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Broadbeans	Broadbeans	Recommended Dietary Allowance
Calcium	26% 260mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	125% 10mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	125% 2.88mg	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	113% 790mg	601% 4210mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	302% 4530mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	21.7% 803g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Broadbeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Broadbeans vs Broadbeans :

• 1 kilogram of Canned Broadbeans has 1.3 times more Vitamin C than Broadbeans .
• While 1 kg of Raw Broadbeans contains 27.8 times more Vitamin B1, 6.7 times more Vitamin B2, 3 times more Vitamin B3, 8.2 times more Vitamin B5, 8.1 times more Vitamin B6 and 12.8 times more Vitamin B9 than Canned Broadbeans .
• 1 kilogram of Canned Broadbeans have insufficient amounts of Vitamin B1
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin C
• Both Canned Broadbeans 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 Canned Broadbeans vs Broadbeans :

• 1 kilogram of Canned Broadbeans has 34.8 times more Sodium and 7.3 times more Water than Broadbeans .
• While 1 kg of Raw Broadbeans contains 4 times more Calcium, 7.6 times more Copper, 6.7 times more Iron, 6 times more Magnesium, 5.6 times more Manganese, 5.3 times more Phosphorus, 4.4 times more Potassium, 4.6 times more Selenium and 5.1 times more Zinc than Canned Broadbeans .

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Broadbeans contains 4.8 times more Energy, 6.6 times more Omega 3, 6.9 times more Omega 6, 4.7 times more Carbohydrate, 6.8 times more Fiber and 4.8 times more Protein than Canned Broadbeans .
• 1 kilogram of Canned Broadbeans provide inadequate amounts of Omega 3 and Omega 6