Comparing Nutrients in 7 ounces Boiled Young Broadbeans with Salt VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans with Salt	30%	7%	63%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Young Broadbeans with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	60.4% 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	28.8% 115μg	195% 780μg	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	43.7% 39.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	20.7% 145mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Broadbeans with Salt VS Royal Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Young Broadbeans with Salt vs Royal Red Kidney Beans:

• 7 ounces of Boiled Young Broadbeans with Salt have 4.4 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 11.8 times more Vitamin B5, 13.7 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Drained Young Broadbeans with Salt.
• 7 ounces of Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Broadbeans with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Broadbeans with Salt vs Royal Red Kidney Beans:

• 7 ounces of Boiled Young Broadbeans with Salt have 21.3 times more Sodium and 7 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 7.3 times more Calcium, 16.7 times more Copper, 5.8 times more Iron, 4.5 times more Magnesium, 4.2 times more Manganese, 5.6 times more Phosphorus, 7 times more Potassium, 3.2 times more Selenium and 5.7 times more Zinc than Boiled and Drained Young Broadbeans with Salt.
• 7 ounces of Boiled Young Broadbeans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 5.3 times more Energy, 5.8 times more Carbohydrate and 5.3 times more Protein than Boiled and Drained Young Broadbeans with Salt.
• Both Boiled Young Broadbeans with Salt and Royal Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• Both Boiled and Drained Young Broadbeans with Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.