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

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chinese Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	172% 224g	130g per day for Men 19-50 years
Sugars	12% 8.8g	NA	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	68.4% 26g	245% 93g	38g per day for Men 19-50 years
Protein	21.4% 12g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	96% 860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	80% 1.04mg	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	260% 1040μg	185% 740μg	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	329% 296mg	13.3% 12mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1050mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	321% 2.9mg	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	73.8% 5.9mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	61.4% 430mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	25% 926g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Chinese Broccoli has more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 24.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Chinese Broccoli.
• Both Chinese Broccoli and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Chinese Broccoli as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Chinese Broccoli has 1.6 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.5 times more Copper, 5.1 times more Iron, 2.5 times more Magnesium, 3.2 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Boiled California Red Kidney Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Broccoli has 8.5 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.8 times more Energy, 4.8 times more Carbohydrate, 3.6 times more Fiber and 7.6 times more Protein than Raw Chinese Broccoli.
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Chinese Broccoli as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.