Comparing Nutrients in 100 calories Boiled Sprouted Kidney Beans VS Boiled Broccoli

Weight per 100 calories

• Boiled Sprouted Kidney Beans: 303g
• Boiled Broccoli: 286g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Sprouted Kidney Beans or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	NA	25% 9.43g	38g per day for Men 19-50 years
Protein	26% 14.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.6% 0.83mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	44% 0.57mg	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	35.6% 142μg	77% 309μg	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	120% 108mg	206% 185mg	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	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	33.7% 2.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	24% 0.55mg	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	16.5% 115mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.2mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	7.3% 271g	6.9% 255g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Sprouted Kidney Beans vs Boiled Broccoli:

• Boiled and Drained Sprouted Kidney Beans have 6.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 5.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sprouted Kidney Beans vs Boiled Broccoli:

• Boiled and Drained Sprouted Kidney Beans have 3 times more Copper and 1.4 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 1.7 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 5.5 times more Sodium than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Kidney Beans have 1.5 times more Fat, 1.7 times more Omega 3, 2.6 times more Omega 6 and 2.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled and Drained Sprouted Kidney Beans and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Sprouted Kidney Beans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.