Comparing Nutrients in 1 pound Young Broadbeans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Young Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.3% 327kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	13% 9.53g	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	50% 19g	181% 69g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	139% 1.8mg	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	109% 435μg	447% 1787μg	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	166% 150mg	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.98% 100mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	108% 8.6mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	219% 5.04mg	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	61.6% 431mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.93% 367g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Young Broadbeans has more Vitamin A and 7.3 times more Vitamin C than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.6 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 9.1 times more Vitamin B5, 10.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Young Broadbeans.
• 1 pound of Young Broadbeans have insufficient amounts of Vitamin B5
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Young Broadbeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Broadbeans vs Red Kidney Beans:

• 1 pound of Young Broadbeans has 4.2 times more Sodium and 6.9 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.8 times more Calcium, 9.4 times more Copper, 3.5 times more Iron, 3.6 times more Magnesium, 3.5 times more Manganese, 4.3 times more Phosphorus, 5.4 times more Potassium, 2.7 times more Selenium and 4.8 times more Zinc than Raw Young Broadbeans.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 4.7 times more Energy, 1.9 times more Omega 3, 5.2 times more Carbohydrate, 3.6 times more Fiber and 4 times more Protein than Raw Young Broadbeans.
• Both Raw Young Broadbeans as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.