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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	In Pod Fava Beans	Recommended Dietary Allowance
Energy	20% 576kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	61.5% 80g	130g per day for Men 19-50 years
Sugars	2% 1.45g	57.6% 41.8g	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	76.4% 29g	89.5% 34g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Kidney Beans	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	16% 159mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	203% 1.82mg	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	126% 10mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	130% 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	89.4% 626mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.9% 329g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.2 times more Vitamin B1 than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain more Vitamin A, 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.4 times more Iron, 1.3 times more Magnesium, 1.2 times more Potassium and 1.4 times more Selenium than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 1.9 times more Copper, 1.5 times more Manganese and 25 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Calcium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.4 times more Energy, 5.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• While Raw In Pod Fava Beans contain 2.9 times more Omega 6 and 28.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw In Pod Fava Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw In Pod Fava Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.