Comparing Nutrients in 300 calories Young Broadbeans VS Boiled Young Broadbeans

Weight per 300 calories

• Young Broadbeans: 417g
• Boiled Young Broadbeans: 484g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Young Broadbeans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	49.2% 0.79g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	37.6% 49g	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	46% 17.5g	46% 17.4g	38g per day for Men 19-50 years
Protein	41.7% 23.3g	41.5% 23.2g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	7.53% 67.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.8% 0.14mg	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	100% 400μg	70% 281μg	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	153% 138mg	106% 96mg	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	9.17% 92mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	32.3% 0.29mg	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	99% 7.9mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	37.7% 158mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	55% 1.26mg	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	56.5% 396mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	30.6% 1042mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	14% 208mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	9.12% 338g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Young Broadbeans vs Boiled Young Broadbeans:

• Raw Young Broadbeans have 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Young Broadbeans.
• Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Young Broadbeans as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Young Broadbeans vs Boiled Young Broadbeans:

Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of minerals per 300 kcal
• Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Young Broadbeans and Boiled and Drained Young Broadbeans have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Young Broadbeans as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.