Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories Cooked Broccoli RaabVS Boiled Kidney Beans

Weight per 100 calories

Cooked Broccoli Raab
400g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 5.1 times more energy per unit of mass than Cooked Broccoli Raab, which is average in comparison to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Broccoli Raab
47%
14%
39%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.14%2.08g
Fat
0.41%0.39g
2.08 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.1%0.36g
Saturated Fat
0.18%0.057g
0.36 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
50.3%0.8g
Omega 3
8.37%0.13g
0.8 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.73%0.12g
Omega 6
0.5%0.085g
0.12 gvs0.085 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
9.6%12.5g
Carbohydrate
14%18g
12.5 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
3.42%2.48g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.48 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.32%0.96g
Fructose
NA
≤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]
0.96 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%0.92g
Glucose
NA
0.92 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.6g
Sucrose
NA
0.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
29.5%11g
Fiber
13.3%5.04g
11 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
27.4%15.3g
Protein
12%6.83g
15.3 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

101%908μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
908 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
56.3%0.68mg
Vitamin B1
10.5%0.13mg
Thiamine
0.68 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
43%0.56mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.56 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
50.4%8.06mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
8.06 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
36%1.8mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
1.8 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
67.7%0.88mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.88 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
71%284μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
284 μgvs102 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
164%148mg
Vitamin C
1.05%0.94mg
Ascorbic acid
148 mgvs0.94 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
67.5%10mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
10 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
853%1024μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
1024 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

47%472mg
Calcium
2.76%27.6mg
472 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
33.3%0.3mg
Copper
19%0.17mg
0.3 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
63.5%5.1mg
Iron
22%1.75mg
5.1 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
25.7%108mg
Magnesium
7.87%33mg
108 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
66%1.52mg
Manganese
14.7%0.34mg
1.52 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
47%328mg
Phosphorus
15.5%109mg
328 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
40.4%1372mg
Potassium
9.38%319mg
1372 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
9.45%5.2μg
Selenium
1.57%0.87μg
5.2 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
15%224mg
Sodium
0.052%0.79mg
224 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
19.6%2.16mg
Zinc
7.16%0.79mg
2.16 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
9.9%366g
Water
1.42%52.7g
366 gvs52.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Cooked Broccoli Raab vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Cooked Broccoli Raab vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: