Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Energy	43.8% 1270kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	36% 46.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	12% 8.8g	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	195% 74g	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	57% 0.74mg	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	260% 1040μg	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	329% 296mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Calcium	28% 280mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	71% 0.64mg	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	368% 29.4mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	NA	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	203% 1420mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Chinese Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Chinese Broccoli:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains more Vitamin A, 2.6 times more Vitamin B2, 24.7 times more Vitamin C, 16.7 times more Vitamin E and 10.6 times more Vitamin K than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Chinese Broccoli:

• 1 kilogram of Boiled Red Kidney Beans has 3.8 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, 1.5 times more Potassium and 2.6 times more Zinc than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 3.8 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Chinese Broccoli contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 4.9 times more Energy, 4.9 times more Carbohydrate, 2.8 times more Fiber and 7.2 times more Protein than Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 1.6 times more Omega 3 than Boiled Red Kidney Beans.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in one kilogram.