Comparing Nutrients in 5 ounces Boiled Broadbeans with Salt VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans with Salt	27%	3%	70%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Boiled Broadbeans with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	5.38% 156kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	0.66% 0.48g	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	20% 7.65g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	10% 0.13mg	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	37% 147μg	28.7% 115μg	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	0.47% 0.43mg	0% 0mg	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	0.19% 0.028mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	45.2% 0.41mg	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	26.6% 2.13mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	39% 0.9mg	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	25.3% 177mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	2.74% 101g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Boiled White Beans with Salt per 5 oz

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

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

• 5 ounces of Boiled Broadbeans with Salt have 1.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled White Beans with Salt.
• While 5 oz of Boiled White Beans with Salt contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 47 times more Vitamin E than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled White Beans with Salt provide similar amounts of Vitamin B1 and Vitamin K per five ounces.
• 5 ounces of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• 5 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled Broadbeans with Salt as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broadbeans with Salt vs Boiled White Beans with Salt:

• 5 ounces of Boiled Broadbeans with Salt have 2 times more Selenium than Boiled White Beans with Salt.
• While 5 oz of Boiled White Beans with Salt contain 2.5 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled White Beans with Salt contain similar levels of Copper, Phosphorus and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broadbeans with Salt have 5.4 times more Sugars than Boiled White Beans with Salt.
• While 5 oz of Boiled White Beans with Salt contain 1.3 times more Energy, 5.8 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Protein than Boiled Broadbeans with Salt.
• Both Boiled Broadbeans with Salt and Boiled White Beans with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Broadbeans with Salt provide inadequate amounts of Omega 3
• Both Boiled Broadbeans with Salt as well as Boiled White Beans with Salt provide inadequate amounts of Omega 6 in five ounces.