Comparing Nutrients in 500 calories Boiled Young Broadbeans VS Boiled Kidney Beans

Weight per 500 calories

• Boiled Young Broadbeans: 807g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2 times more energy per unit of mass than Boiled and Drained Young Broadbeans, which is average in comparison to other foods. Boiled Young Broadbeans having low energy density.

Which food has more nutrients per 500 calories - Boiled Young Broadbeans or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Young Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.03g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.58% 1.15g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	76.4% 29g	66.3% 25g	38g per day for Men 19-50 years
Protein	69% 38.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.68mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	36.3% 0.47mg	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	117% 468μg	128% 512μg	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	177% 160mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	53.8% 0.48mg	94% 0.85mg	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	151% 12mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	73.6% 1.7mg	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	84% 589mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.06μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	18.2% 675g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Young Broadbeans vs Boiled Kidney Beans:

• Boiled and Drained Young Broadbeans have more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 33.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Young Broadbeans as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Broadbeans vs Boiled Kidney Beans:

• Boiled and Drained Young Broadbeans have 1.4 times more Iron, 1.5 times more Magnesium, 1.2 times more Manganese, 1.9 times more Selenium, 84 times more Sodium and 2.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans and Boiled All Types Kidney Beans have similar amounts of Calcium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Broadbeans have 2.2 times more Omega 3 and 2.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled and Drained Young Broadbeans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Young Broadbeans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.