Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%

Macro Nutrients

	Boiled Broccoli	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	71.5% 0.93mg	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	270% 1080μg	118% 470μg	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	721% 649mg	396% 356mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	86.5% 2mg	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	96% 670mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Sprouted Kidney Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Sprouted Kidney Beans with Salt:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 5.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 5.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Sprouted Kidney Beans with Salt:

• 1 kilogram of Boiled Broccoli has 2.1 times more Calcium, 1.8 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Selenium than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 2.9 times more Copper, 1.3 times more Iron and 5.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Sprouted Kidney Beans with Salt contain similar levels of Magnesium, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.5 times more Carbohydrate than Boiled Sprouted Kidney Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans with Salt contains 1.6 times more Omega 3 and 2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Sprouted Kidney Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.