Comparing Nutrients in 100 grams 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	3.8% 110kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	15% 19.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	2.5% 1.82g	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	14.2% 5.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.44% 0.71mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.14% 0.16mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	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	26% 104μg	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	0.33% 0.3mg	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	0.13% 0.02mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Broadbeans	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	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	18.8% 1.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	45.7% 192mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	18% 125mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	7.9% 268mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	1.93% 71.5g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans VS Broadbeans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broadbeans versus 100 g of Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of 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 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 C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Broadbeans vs Broadbeans :

• 100 g of 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 100 grams:

• 100 g of Raw Broadbeans contain 3.1 times more Energy, 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 .
• 100 grams of Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6