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B will recover more energy when you take your foot off the accelerator at the expense of more of your speed. It is objectively more efficient to avoid slowing down and to preserve your momentum where possible. If you have to slow down then you're better off using regen than friction brakes. Better still is to avoid having accelerated in the first place.

In practice, using B with discretion only when slowing for junctions and roundabouts and sticking in D on the open road will save you a small amount of energy. However, with experience, you can learn to achieve identical efficiency in B and D by controlling the amount you ease off the accelerator.
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