Comparing Nutrients in 14 ounces Kidney Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Kidney Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	45.6% 1322kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	260% 99g	31.3% 12g	38g per day for Men 19-50 years
Protein	167% 94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	55.6% 222μg	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	20% 18mg	177% 159mg	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	5.82% 0.87mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	56.8% 568mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	15% 0.13mg	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	407% 32.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	38.5% 0.89mg	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	231% 1615mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kidney Beans vs Cooked Chopped Frozen Broccoli:

• Raw All Types Kidney Beans have 9.6 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 8.9 times more Vitamin C, 6 times more Vitamin E and 4.6 times more Vitamin K than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kidney Beans vs Cooked Chopped Frozen Broccoli:

• Raw All Types Kidney Beans have 4.3 times more Calcium, 28.2 times more Copper, 13.4 times more Iron, 10.8 times more Magnesium, 4.6 times more Manganese, 8.3 times more Phosphorus, 9.9 times more Potassium, 4.6 times more Selenium, 2.2 times more Sodium and 10 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7.7 times more Water than Raw All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 11.9 times more Energy, 6.6 times more Omega 3, 13.7 times more Omega 6, 11.2 times more Carbohydrate, 1.5 times more Sugars, 8.3 times more Fiber and 7.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw All Types Kidney Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.