Comparing Nutrients in 7 ounces Broadbeans VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Energy	23.3% 677kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	94% 122g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	5.75% 4.17g	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	131% 49.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	93% 52g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	60.6% 0.79mg	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	210% 839μg	195% 782μg	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	3.1% 2.78mg	9.92% 8.93mg	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	0.66% 0.099mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.4% 204mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	96% 2.2mg	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	119% 835mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	62% 2108mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Broadbeans vs Red Kidney Beans:

• 7 ounces of Broadbeans have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.6 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.2 times more Vitamin C than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Broadbeans have insufficient amounts of Vitamin C
• Both Raw Broadbeans as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Broadbeans vs Red Kidney Beans:

• 7 ounces of Broadbeans have 1.2 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 2.6 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Potassium than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans contain similar levels of Copper, Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broadbeans have 2.5 times more Omega 6, 2.7 times more Sugars and 1.6 times more Fiber than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 7.8 times more Omega 3 than Raw Broadbeans .
• Both Broadbeans and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6