Comparing Nutrients in 14 ounces Broccoli VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Broccoli	Kidney Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	69.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	183% 238g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	12.2% 8.85g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	260% 99g	38g per day for Men 19-50 years
Protein	20% 11g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	63% 75.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	422% 3.8mg	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	36.2% 2.9mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	176% 4.05mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 19.8 times more Vitamin C, 3.5 times more Vitamin E and 5.3 times more Vitamin K than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 7.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Kidney Beans:

• Raw Broccoli has 1.4 times more Sodium and 7.6 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3 times more Calcium, 19.6 times more Copper, 11.2 times more Iron, 6.7 times more Magnesium, 4.9 times more Manganese, 6.2 times more Phosphorus, 4.4 times more Potassium, 1.3 times more Selenium and 6.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans contain 9.8 times more Energy, 4.4 times more Omega 3, 3.6 times more Omega 6, 9 times more Carbohydrate, 1.3 times more Sugars, 9.6 times more Fiber and 8.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.