Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	34.7% 13g	20% 7.65g	38g per day for Men 19-50 years
Protein	23% 13g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.85% 0.1mg	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	26.2% 105μg	37% 147μg	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	1.9% 1.7mg	0.47% 0.43mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	40.8% 0.37mg	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	53% 4.22mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	26% 0.6mg	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	27.7% 194mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Broadbeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Broadbeans :

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Broadbeans .
• While 5 oz of Boiled Broadbeans contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Broadbeans :

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium, 2 times more Iron and 1.6 times more Potassium than Boiled Broadbeans .
• While 5 oz of Boiled Broadbeans contain 1.3 times more Manganese and 2.2 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Broadbeans contain similar levels of Copper, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.7 times more Omega 3, 1.7 times more Fiber and 1.2 times more Protein than Boiled Broadbeans .
• Both Boiled California Red Kidney Beans and Boiled Broadbeans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Broadbeans provide inadequate amounts of Omega 6 in five ounces.