Comparing Nutrients in 14 ounces Flower Clusters Broccoli VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Flower Clusters Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	68.4% 89g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	NA	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	24% 9.13g	97% 37g	38g per day for Men 19-50 years
Protein	21% 12g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	31.8% 0.41mg	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	70.4% 282μg	73.4% 294μg	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	411% 370mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	127% 1.15mg	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	43.7% 3.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	55% 1.26mg	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	37.4% 262mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Flower Clusters Broccoli have 1.9 times more Vitamin B2, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 77.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flower Clusters Broccoli vs Boiled California Red Kidney Beans:

• Raw Flower Clusters Broccoli have 2.5 times more Selenium, 6.8 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Calcium, 6.4 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Flower Clusters Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Flower Clusters Broccoli have 4 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Energy, 4.4 times more Carbohydrate, 4 times more Fiber and 3.1 times more Protein than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.