Comparing Nutrients in 300 calories Broadbeans VS Canned Broadbeans

Weight per 300 calories

• Broadbeans: 88g
• Canned Broadbeans: 423g

Broadbeans have 4.8 times more energy per 100g than Canned Broadbeans . It has high energy density when compared to other foods. Canned Broadbeans having average energy density.

Which food has more nutrients per 300 calories - Broadbeans or Canned Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Broadbeans	Canned Broadbeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.53% 0.04g	1.85% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	58% 22g	41% 15.6g	38g per day for Men 19-50 years
Protein	41% 23g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0.29% 2.64μg	0.47% 4.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.7% 0.49mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	14.6% 0.19mg	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	93% 372μg	35% 139μg	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	1.37% 1.23mg	8.45% 7.6mg	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	0.29% 0.044mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Canned Broadbeans	Recommended Dietary Allowance
Calcium	9.06% 91mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	51% 0.46mg	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	73.7% 5.9mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	40.2% 169mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	53% 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	53% 370mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	30% 1023mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	128% 1914mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	9.17% 339g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broadbeans vs Canned Broadbeans :

• Raw Broadbeans have 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Canned Broadbeans .
• While Canned Broadbeans contain 1.6 times more Vitamin B3 and 6.2 times more Vitamin C than Raw Broadbeans .
• Both Raw Broadbeans as well as Canned Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broadbeans vs Canned Broadbeans :

• Raw Broadbeans have 1.6 times more Copper, 1.4 times more Iron and 1.2 times more Magnesium than Canned Broadbeans .
• While Canned Broadbeans contain 167.4 times more Sodium and 35.1 times more Water than Raw Broadbeans .
• Both Raw Broadbeans and Canned Broadbeans have similar amounts of Calcium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broadbeans have 1.4 times more Omega 6 and 1.4 times more Fiber than Canned Broadbeans .
• Both Raw Broadbeans and Canned Broadbeans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Broadbeans as well as Canned Broadbeans have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.