Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17% 492kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	65.6% 85.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	21% 15g	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	0.55% 0.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 13.8g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	31.3% 12g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	27.8% 111μg	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	0.88% 0.79mg	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	NA	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	22.6% 226mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	74.4% 5.95mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	68.6% 480mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin B2, 3.4 times more Vitamin B9 and 341.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Red Kidney Beans have 1.4 times more Calcium, 7.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 13.6 times more Sodium and 2.2 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.3 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Broccoli Spears contain similar levels of Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 4.3 times more Energy, 4 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.7 times more Omega 3 than Canned Red Kidney Beans, Solids.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Solids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.