Comparing Nutrients in 1 pound Young Broadbeans VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Young Broadbeans	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	11.3% 327kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	35.2% 46g	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	50% 19g	43% 16.3g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	10% 0.13mg	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	65.8% 263μg	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	100% 90mg	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

	Young Broadbeans	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	9.98% 100mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	30.2% 0.27mg	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	108% 8.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	51.5% 1.2mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	9.93% 367g	10.3% 380g	3700g per day for Men 19-50 years

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

• Raw Young Broadbeans have 1.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Young Broadbeans.
• Both Raw Young Broadbeans as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Young Broadbeans vs Boiled Young Broadbeans:

• Raw Young Broadbeans have 1.2 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.2 times more Sodium and 1.2 times more Zinc than Boiled and Drained Young Broadbeans.
• Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of macro-nutrients per 1 lb
• Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Young Broadbeans as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.