Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Broadbeans

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Broadbeans: 88g

Raw Broadbeans have 2.7 times more energy per unit of mass than Boiled Red Kidney Beans, which is high in comparison to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Broadbeans ?

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Broadbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.53% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	6.9% 5g	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	46% 17.5g	58% 22g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	24.8% 0.32mg	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	76.8% 307μg	93% 372μg	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	3.15% 2.83mg	1.37% 1.23mg	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	0.47% 0.071mg	0.29% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Broadbeans	Recommended Dietary Allowance
Calcium	6.6% 66mg	9.06% 91mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	80.5% 0.72mg	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	87% 6.94mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	40.2% 169mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	62% 1.43mg	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	48% 335mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.26% 9.66g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Broadbeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Broadbeans ?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Broadbeans :

• 300 calories of Boiled Red Kidney Beans have 2.5 times more Vitamin K than Broadbeans .
• While 300 kcal of Raw Broadbeans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Broadbeans provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• Both Boiled Red Kidney Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Broadbeans :

• 300 kcal of Raw Broadbeans contain 1.4 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese and 2.5 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Broadbeans contain similar levels of Iron, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 9.8 times more Omega 3 than Broadbeans .
• While 300 kcal of Raw Broadbeans contain 6.6 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Broadbeans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Broadbeans provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Raw Broadbeans provide inadequate amounts of Omega 6 in 300 calories.