Comparing Nutrients in 100 grams Boiled White Beans VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Broadbeans	30%	4%	66%

Macro Nutrients

	Boiled White Beans	Broadbeans	Recommended Dietary Allowance
Energy	4.8% 139kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	3.4% 0.58g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	7.86% 5.7g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	28% 0.37mg	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	106% 423μg	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	1.56% 1.4mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Broadbeans	Recommended Dietary Allowance
Calcium	9% 90mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	92% 0.82mg	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	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	45.7% 192mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	70.7% 1.63mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.3% 11g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 18.8 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 4.7 times more Vitamin B1, 7.2 times more Vitamin B2, 20.2 times more Vitamin B3, 4.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Boiled White Beans.
• Both Boiled White Beans as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled White Beans have 5.7 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 2.9 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 6.3 times more Selenium and 2.3 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Raw Broadbeans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled White Beans have 1.5 times more Omega 3 than Raw Broadbeans .
• While Raw Broadbeans contain 2.5 times more Energy, 4.4 times more Fat, 7 times more Omega 6, 2.3 times more Carbohydrate, 16.8 times more Sugars, 4 times more Fiber and 2.7 times more Protein than Boiled White Beans.
• Both Boiled White Beans as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.