Comparing Nutrients in 5 ounces White Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Broadbeans	30%	4%	66%

Macro Nutrients

	White Beans	Broadbeans	Recommended Dietary Allowance
Energy	16.3% 472kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	4.13% 3g	11% 8.08g	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	56.7% 21.5g	93% 35.4g	38g per day for Men 19-50 years
Protein	59% 33g	66% 37g	56g per day for Men 19-50 years

Vitamins

	White Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	40% 0.52mg	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	137% 550μg	150% 600μg	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	0% 0mg	2.2% 2mg	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	2% 0.3mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Broadbeans	Recommended Dietary Allowance
Calcium	34% 340mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	130% 1.17mg	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	185% 14.8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	100% 2.3mg	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	61% 427mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	44.3% 1505mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Beans vs Broadbeans :

• Raw White Beans have 4.2 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 5.9 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin C and 1.6 times more Vitamin K than Raw White Beans.
• Both Raw White Beans and Raw Broadbeans have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw White Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for White Beans vs Broadbeans :

• Raw White Beans have 2.3 times more Calcium, 1.6 times more Iron, 1.7 times more Potassium, 1.6 times more Selenium and 1.2 times more Sodium than Raw Broadbeans .
• While Raw Broadbeans contain 1.4 times more Phosphorus than Raw White Beans.
• Both Raw White Beans and Raw Broadbeans have similar amounts of Copper, Magnesium, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw White Beans have 3.6 times more Omega 3 than Raw Broadbeans .
• While Raw Broadbeans contain 1.8 times more Fat, 2.9 times more Omega 6, 2.7 times more Sugars and 1.6 times more Fiber than Raw White Beans.
• Both Raw White Beans and Raw Broadbeans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw White Beans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.