Comparing Nutrients in 5 ounces Boiled Yellow Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled Yellow Beans	Broadbeans	Recommended Dietary Allowance
Energy	7.04% 204kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	27.6% 36g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	38.8% 14.7g	93% 35.4g	38g per day for Men 19-50 years
Protein	23% 13g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow 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	22% 0.27mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	28.7% 115μg	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	2.83% 2.55mg	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	8.9% 1.33mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Broadbeans	Recommended Dietary Allowance
Calcium	8.8% 88mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	44% 3.5mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	37% 259mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	44.3% 1505mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yellow Beans VS Broadbeans per 5 oz

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

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

• 5 ounces of Boiled Yellow Beans have 1.3 times more Vitamin C and 18.8 times more Vitamin E than Broadbeans .
• While 5 oz of Raw Broadbeans contain 3 times more Vitamin B1, 3.2 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 2.6 times more Vitamin K than Boiled Yellow Beans.
• 5 ounces of Broadbeans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Yellow Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yellow Beans vs Broadbeans :

• 5 oz of Raw Broadbeans contain 1.7 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 3.6 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Potassium, 6.3 times more Selenium and 3 times more Zinc than Boiled Yellow Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Yellow Beans have 4.6 times more Omega 3 than Broadbeans .
• While 5 oz of Raw Broadbeans contain 2.4 times more Energy, 2.3 times more Omega 6, 2.3 times more Carbohydrate, 16.8 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Boiled Yellow Beans.
• 5 ounces of Boiled Yellow Beans provide inadequate amounts of Omega 6