Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	18.6% 13.5g	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	0% 0g	11.4% 8.3g	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	% 0g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	79% 30g	38g per day for Men 19-50 years
Protein	93% 52.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	100% 1.3mg	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	57.5% 230μg	168% 670μg	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	8.9% 8mg	627% 564mg	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	1.33% 0.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	29% 290mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	42.2% 0.38mg	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	156% 12.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	128% 2.94mg	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	151% 1060mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21% 780g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Frozen Chopped Broccoli:

• Canned Red Kidney Beans Solids and Liquids have 2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 70.5 times more Vitamin C, 61 times more Vitamin E and 19.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Frozen Chopped Broccoli:

• Canned Red Kidney Beans Solids and Liquids have 3.9 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.1 times more Phosphorus, 1.2 times more Potassium, 10.7 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium and 2.5 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Kidney Beans Solids and Liquids have 3.1 times more Energy, 3.1 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Omega 3 and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.