Comparing Nutrients in 1 kilogram Boiled Broadbeans VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38% 1100kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	175% 228g	130g per day for Men 19-50 years
Sugars	25% 18g	4.4% 3.2g	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	142% 54g	168% 64g	38g per day for Men 19-50 years
Protein	136% 76g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	92% 1.2mg	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	260% 1040μg	325% 1300μg	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	3.33% 3mg	13.3% 12mg	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	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	240% 2.16mg	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	188% 15mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	187% 4.3mg	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	179% 1250mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	91% 10mg	11mg per day for Men 19-50 years
Water	19.3% 715g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled Broadbeans have 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin C and 2.9 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled Broadbeans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled Broadbeans have 2.4 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Iron and 1.5 times more Potassium than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled All Types Kidney Beans have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Broadbeans have 5.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 14.2 times more Omega 3 than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Boiled Broadbeans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.