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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	187% 243g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	11.5% 8.33g	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	31.3% 12g	159% 60.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	121% 1.58mg	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	29.8% 119μg	391% 1564μg	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	177% 159mg	20% 18mg	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	35% 5.24mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	30.3% 2.42mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	192% 4.4mg	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	31% 218mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Spears Frozen Broccoli have more Vitamin A, 8.9 times more Vitamin C, 6.3 times more Vitamin E and 15.7 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 11.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 13.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Spears Frozen Broccoli have 7.7 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Calcium, 16.3 times more Copper, 11 times more Iron, 6.9 times more Magnesium, 3.4 times more Manganese, 7.4 times more Phosphorus, 7.6 times more Potassium, 1.7 times more Selenium and 9.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 12 times more Energy, 8.5 times more Omega 3, 11.4 times more Carbohydrate, 1.4 times more Sugars, 5.1 times more Fiber and 7.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.