Comparing Nutrients in 7 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	7.53% 218kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0.93% 0.67g	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	28.2% 10.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	27% 15g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	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	51.6% 206μg	40% 161μg	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	0.66% 0.6mg	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	0.26% 0.04mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	5.8% 6.95μg	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	7.14% 71.4mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	63.3% 0.57mg	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	37.2% 2.98mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	55% 1.26mg	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	35.4% 248mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.84% 142g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans with Salt VS Boiled White Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broadbeans with Salt versus 7 oz of Boiled White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broadbeans with Salt vs Boiled White Beans with Salt:

• 7 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 7 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 seven ounces.
• 7 ounces of Boiled Broadbeans with Salt have insufficient amounts of Vitamin E
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Broadbeans with Salt vs Boiled White Beans with Salt:

• 7 ounces of Boiled Broadbeans with Salt have 2 times more Selenium than Boiled White Beans with Salt.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broadbeans with Salt have 5.4 times more Sugars than Boiled White Beans with Salt.
• While 7 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 seven ounces.
• 7 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 seven ounces.