Comparing Nutrients in 1 kilogram Broadbeans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3410kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	471% 613g	130g per day for Men 19-50 years
Sugars	78.6% 57g	29% 21g	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	658% 250g	400% 152g	38g per day for Men 19-50 years
Protein	466% 261g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	305% 3.97mg	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	1058% 4230μg	985% 3940μg	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	15.6% 14mg	50% 45mg	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	3.33% 0.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	103% 1030mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	838% 67mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	483% 11mg	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	601% 4210mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Broadbeans has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.2 times more Vitamin C than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin C
• Both Raw Broadbeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Broadbeans has 1.2 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 2.6 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Potassium than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 2.5 times more Omega 6, 2.7 times more Sugars and 1.6 times more Fiber than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 7.8 times more Omega 3 than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6