Comparing Nutrients in 5 ounces In Pod Fava Beans VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	25% 32.3g	130g per day for Men 19-50 years
Sugars	18% 13g	0.63% 0.45g	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	28% 10.6g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	20% 11.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13% 0.17mg	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	52.4% 210μg	46% 184μg	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	5.83% 5.24mg	1.9% 1.7mg	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	11% 1.64mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	38% 0.34mg	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	27.5% 2.2mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	29.4% 0.68mg	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	26% 183mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of In Pod Fava Beans versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of In Pod Fava Beans vs Boiled Red Kidney Beans:

• 5 ounces of In Pod Fava Beans have 5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin C, 38.7 times more Vitamin E and 4.9 times more Vitamin K than Boiled Red Kidney Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw In Pod Fava Beans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for In Pod Fava Beans vs Boiled Red Kidney Beans:

• 5 ounces of In Pod Fava Beans have 1.3 times more Calcium, 1.7 times more Copper and 1.4 times more Manganese than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.9 times more Iron, 1.4 times more Magnesium and 1.5 times more Selenium than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans contain similar levels of Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of In Pod Fava Beans have 28.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.4 times more Energy, 5.6 times more Omega 3 and 1.3 times more Carbohydrate than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3
• Both Raw In Pod Fava Beans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.