Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	175% 228g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	4.4% 3.2g	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	79% 30g	168% 64g	38g per day for Men 19-50 years
Protein	55.4% 31g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	92% 1.2mg	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	140% 560μg	325% 1300μg	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	446% 401mg	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	88% 13mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33% 330mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	240% 2.16mg	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	76.3% 6.1mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	187% 4.3mg	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	70% 490mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	24.5% 907g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Boiled Kidney Beans:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 33.4 times more Vitamin C, 44 times more Vitamin E and 10.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Boiled Kidney Beans:

• Boiled Chopped Frozen Broccoli has 1.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Copper, 3.6 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 4.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Energy, 4 times more Omega 3, 4.3 times more Carbohydrate, 2.1 times more Fiber and 2.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.