Comparing Nutrients in 14 ounces Boiled All Types Kidney Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled All Types Kidney Beans with Salt	27%	3%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled All Types Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled All Types Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	39.7% 0.52mg	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	129% 516μg	66.5% 266μg	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	5.3% 4.76mg	249% 224mg	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	23% 3.45mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled All Types Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 111mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	16.8% 0.15mg	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	146% 11.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	50.7% 1.17mg	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	80.5% 564mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled All Types Kidney Beans with Salt vs Frozen Chopped Broccoli:

• Boiled All Types Kidney Beans with Salt have 3 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 47 times more Vitamin C, 1.4 times more Vitamin E and 24.6 times more Vitamin K than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled All Types Kidney Beans with Salt vs Frozen Chopped Broccoli:

• Boiled All Types Kidney Beans with Salt have 6.4 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 1.9 times more Potassium, 9.9 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Calcium, 2.3 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans with Salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans with Salt have 4.9 times more Energy, 1.6 times more Omega 3, 4.8 times more Carbohydrate, 2.1 times more Fiber and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.2 times more Sugars than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.