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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	195% 74g	71% 27g	38g per day for Men 19-50 years
Protein	155% 86.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 280mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	70% 7.7mg	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 Broccoli Raab per 1 kg

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

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

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Vitamin B9 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 16.8 times more Vitamin C, 54 times more Vitamin E and 26.7 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Broccoli Raab provide similar amounts of Vitamin B1 per one kilogram.
• 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 Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 5.8 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Calcium, 16.5 times more Sodium and 1.4 times more Water than Boiled Red Kidney Beans.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 5.8 times more Energy, 8 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• Both Boiled Red Kidney Beans and Broccoli Raab offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Red Kidney Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.