Comparing Nutrients in 7 ounces Boiled Broadbeans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Energy	7.53% 218kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	89% 116g	130g per day for Men 19-50 years
Sugars	5% 3.6g	15.6% 11.3g	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	131% 49.6g	38g per day for Men 19-50 years
Protein	27% 15g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	56% 0.73mg	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	210% 839μg	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	3.1% 2.78mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	182% 1.64mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	140% 3.23mg	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	62% 2108mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	3.84% 142g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broadbeans vs Broadbeans :

• Raw Broadbeans contain 5.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6, 4.1 times more Vitamin B9, 4.7 times more Vitamin C and 3.1 times more Vitamin K than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Broadbeans vs Broadbeans :

• Boiled Broadbeans have 6.5 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 2.9 times more Calcium, 3.2 times more Copper, 4.5 times more Iron, 4.5 times more Magnesium, 3.9 times more Manganese, 3.4 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Boiled Broadbeans .

Comparison of macro-nutrients per 7 ounces:

• Raw Broadbeans contain 3.1 times more Energy, 3.8 times more Fat, 3.8 times more Omega 3, 3.8 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 4.6 times more Fiber and 3.4 times more Protein than Boiled Broadbeans .
• Both Boiled Broadbeans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.