Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans with Salt	29%	1%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled California Red Kidney Beans with Salt	Broccoli	Recommended Dietary Allowance
Energy	17% 492kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	97% 37g	27% 10.3g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	73.4% 294μg	62.5% 250μg	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	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans with Salt	Broccoli	Recommended Dietary Allowance
Calcium	26% 262mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	21.6% 0.19mg	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	148% 12mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	36.2% 0.83mg	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	77.7% 544mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.18% 266g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans with Salt vs Broccoli:

• Boiled California Red Kidney Beans with Salt have 1.8 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 74.3 times more Vitamin C than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled California Red Kidney Beans with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans with Salt vs Broccoli:

• Boiled California Red Kidney Beans with Salt have 1.4 times more Calcium, 5.9 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Sodium and 2.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans with Salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans with Salt have 3.6 times more Energy, 3.4 times more Carbohydrate, 3.6 times more Fiber and 3.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.