Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	43.8% 1270kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	24% 31g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	155% 86.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	169% 2.2mg	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	325% 1300μg	178% 710μg	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	13.3% 12mg	411% 370mg	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	2% 0.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	35% 350mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	83.3% 0.75mg	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	278% 22mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	165% 3.8mg	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	197% 1380mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	18% 669g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cooked Broccoli Raab:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B9 than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 30.8 times more Vitamin C, 84.3 times more Vitamin E and 30.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cooked Broccoli Raab:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 1.9 times more Zinc than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 3.4 times more Calcium, 56 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Manganese, Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.1 times more Energy, 7.3 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• Both Boiled All Types Kidney Beans and Cooked Broccoli Raab have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.