Comparing Nutrients in 1 pound Boiled Broadbeans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Energy	17.2% 499kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	203% 264g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	35.7% 26g	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	64.5% 24.5g	298% 113g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	212% 118g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	88.5% 4.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	128% 1.66mg	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	118% 472μg	480% 1919μg	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	1.5% 1.36mg	7.06% 6.35mg	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	0.6% 0.091mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Calcium	16.3% 163mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	415% 3.74mg	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	85% 6.8mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	207% 871mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	321% 7.38mg	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	81% 567mg	273% 1910mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	142% 4817mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	8.77% 324g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans VS Broadbeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broadbeans versus 1 lb of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broadbeans vs Broadbeans :

• 1 lb of Raw Broadbeans contains 5.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Broadbeans vs Broadbeans :

• 1 lb of Raw Broadbeans contains 2.9 times more Calcium, 3.2 times more Copper, 4.5 times more Iron, 4.5 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Boiled Broadbeans .

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Broadbeans contains 3.1 times more Energy, 3.8 times more Omega 3, 3.8 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 4.6 times more Fiber and 3.4 times more Protein than Boiled Broadbeans .
• 1 pound of Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6