Comparing Nutrients in 100 grams Boiled White Beans VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	19.3% 25g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	2.5% 1.82g	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	16.6% 6.3g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	4.44% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	5.54% 0.072mg	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	20.3% 81μg	26% 104μg	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% 0mg	0.33% 0.3mg	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	6.27% 0.94mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	9% 90mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	28.8% 0.26mg	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	46.3% 3.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	18.3% 0.42mg	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	16% 113mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.93% 71.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled White Beans vs Boiled Broadbeans :

• Boiled White Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 47 times more Vitamin E and 1.2 times more Vitamin K than Boiled Broadbeans .
• While Boiled Broadbeans contain 1.9 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled White Beans.
• Both Boiled White Beans as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled White Beans vs Boiled Broadbeans :

• Boiled White Beans have 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 .
• While Boiled Broadbeans contain 2 times more Selenium than Boiled White Beans.
• Both Boiled White Beans and Boiled Broadbeans have similar amounts of Copper, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled White Beans have 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 .
• While Boiled Broadbeans contain 5.4 times more Sugars than Boiled White Beans.
• Both Boiled White Beans and Boiled Broadbeans have similar amounts of Fiber per 100 g.
• Both Boiled White Beans as well as Boiled Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.