Comparing Nutrients in 1 kilogram Boiled Young Broadbeans VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Young Broadbeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 620kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	NA	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	95% 36g	245% 93g	38g per day for Men 19-50 years
Protein	85.7% 48g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	145% 580μg	185% 740μg	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	220% 198mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	138% 3.18mg	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	104% 730mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	22.6% 837g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Broadbeans VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Boiled Young Broadbeans has 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 16.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Young Broadbeans.
• Both Boiled Young Broadbeans and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Young Broadbeans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Young Broadbeans has 10.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Calcium, 4.8 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.8 times more Zinc than Boiled and Drained Young Broadbeans.
• Both Boiled Young Broadbeans and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Young Broadbeans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Broadbeans has 5.7 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2 times more Energy, 2.2 times more Carbohydrate, 2.6 times more Fiber and 1.9 times more Protein than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.