Comparing Nutrients in 1 pound In Pod Fava Beans VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	79.6% 103g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	2% 1.45g	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	89.5% 34g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	64% 36g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	42% 0.54mg	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	168% 671μg	147% 590μg	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	18.6% 16.8mg	6.05% 5.44mg	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	35% 5.26mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.8% 168mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	203% 1.82mg	122% 1.1mg	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	88% 7.03mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	94% 2.16mg	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	83.6% 585mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	8.9% 329g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of In Pod Fava Beans versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of In Pod Fava Beans vs Boiled Red Kidney Beans:

• 1 pound of In Pod Fava Beans has 5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin C, 38.7 times more Vitamin E and 4.9 times more Vitamin K than Boiled Red Kidney Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw In Pod Fava Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for In Pod Fava Beans vs Boiled Red Kidney Beans:

• 1 pound of In Pod Fava Beans has 1.3 times more Calcium, 1.7 times more Copper and 1.4 times more Manganese than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.9 times more Iron, 1.4 times more Magnesium and 1.5 times more Selenium than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans contain similar levels of Phosphorus, Potassium and Zinc per one pound.
• 1 pound of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of In Pod Fava Beans has 28.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Energy, 5.6 times more Omega 3 and 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw In Pod Fava Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.