Comparing Nutrients in 5 ounces Canned Broadbeans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Canned Broadbeans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	3.47% 101kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	13.5% 17.6g	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	14% 5.24g	20% 7.65g	38g per day for Men 19-50 years
Protein	14% 7.75g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	11.7% 46.8μg	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	2.83% 2.55mg	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

	Canned Broadbeans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	17.7% 1.4mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	16% 112mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	43% 642mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.08% 114g	2.74% 101g	3700g per day for Men 19-50 years

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

• Canned Broadbeans have 1.4 times more Vitamin B3 and 6 times more Vitamin C than Boiled Broadbeans .
• While Boiled Broadbeans contain 4.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Broadbeans vs Boiled Broadbeans :

• Canned Broadbeans have 90.6 times more Sodium than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.4 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Selenium and 1.6 times more Zinc than Canned Broadbeans .
• Both Canned Broadbeans and Boiled Broadbeans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Broadbeans contain 1.5 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Broadbeans .
• Both Canned Broadbeans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.