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

Macros Ratio

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

Macro Nutrients

	Boiled Broadbeans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.38% 156kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.89% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	0.63% 0.45g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Boiled Red Kidney Beans	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	38% 0.34mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	29.4% 0.68mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.74% 101g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Broadbeans have 1.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.9 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• Both Boiled Broadbeans as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Broadbeans have 1.3 times more Calcium and 2.2 times more Selenium than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 2 times more Iron and 1.5 times more Potassium than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broadbeans have 5.7 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 14 times more Omega 3 and 1.4 times more Fiber than Boiled Broadbeans .
• Both Boiled Broadbeans and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Boiled Broadbeans provide inadequate amounts of Omega 3
• Both Boiled Broadbeans as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.