Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Flower Clusters Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	42.8% 1240kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	39% 50.6g	130g per day for Men 19-50 years
Sugars	NA	20.4% 15g	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	245% 93g	60.5% 23g	38g per day for Men 19-50 years
Protein	163% 91g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	122% 1.6mg	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	185% 740μg	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	1036% 932mg	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

	Boiled California Red Kidney Beans	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	66% 660mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	50% 0.45mg	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	373% 30mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	100% 2.3mg	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	196% 1370mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18% 669g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Flower Clusters Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Flower Clusters Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Flower Clusters Broccoli:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Vitamin B1 than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 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.
• Both Boiled California Red Kidney Beans and Flower Clusters Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Flower Clusters Broccoli:

• 1 kilogram of Boiled California Red Kidney Beans has 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 Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 2.5 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.4 times more Energy, 4.4 times more Carbohydrate, 4 times more Fiber and 3.1 times more Protein than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 4 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Flower Clusters Broccoli provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Raw Flower Clusters Broccoli provide inadequate amounts of Omega 6 in one kilogram.