Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Boiled Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	67.2% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.87% 0.32g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	4.8% 3.5g	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	67% 25.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 341μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	22.6% 0.29mg	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	103% 413μg	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	131% 117mg	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	0.79% 0.12mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	295% 354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	28.2% 0.25mg	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	110% 8.8mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	78.2% 548mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.93% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Chinese Broccoli:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 2.6 times more Vitamin B2, 24.7 times more Vitamin C, 16.7 times more Vitamin E and 10.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Chinese Broccoli:

• Boiled All Types Kidney Beans have 3.4 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 3 times more Calcium, 1.3 times more Selenium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.9 times more Energy, 4.9 times more Carbohydrate, 2.5 times more Fiber and 7.2 times more Protein than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 1.6 times more Omega 3 and 2.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.