Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Frozen Broccoli Spears

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Frozen Broccoli Spears: 345g

Boiled Red Kidney Beans have 4.4 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	7% 5.07g	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	15.3% 5.83g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.83g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	46.4% 0.6mg	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	25.6% 102μg	81% 324μg	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	1.05% 0.94mg	262% 236mg	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	0.16% 0.024mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	13.8% 0.12mg	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	29% 2.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	38.4% 0.88mg	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% 112mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	8.44% 312g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B1, 8.6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.8 times more Vitamin B5, 6.4 times more Vitamin B6, 3.2 times more Vitamin B9, 249.3 times more Vitamin C, 197.1 times more Vitamin E and 52.9 times more Vitamin K than Boiled Red Kidney Beans.
• 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Frozen Broccoli Spears:

• 100 calories of Boiled Red Kidney Beans have 1.5 times more Copper than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 6.4 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 6.9 times more Selenium, 37.2 times more Sodium, 1.4 times more Zinc and 5.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Broccoli Spears contain similar levels of Iron per 100 calories.
• 100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Broccoli Spears contain 3.3 times more Omega 3, 20.1 times more Sugars, 1.8 times more Fiber and 1.5 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Boiled Red Kidney Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 calories.