Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	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	69.6% 90g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 139mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.7% 359g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 56.9 times more Vitamin C, 45 times more Vitamin E and 12.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Broccoli Spears have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled All Types Kidney Beans have 6 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Selenium, 17 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Broccoli Spears have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 4.4 times more Energy, 1.4 times more Omega 3, 4.3 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.