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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	41.2% 53.6g	172% 224g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	245% 93g	38g per day for Men 19-50 years
Protein	55.4% 31g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Boiled California Red 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	75% 300μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	51% 510mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	76.3% 6.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	78.6% 550mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 33.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen 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 Boiled and Drained Spears Frozen 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 Boiled Spears Frozen Broccoli vs Boiled California Red Kidney Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.6 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Calcium, 6.7 times more Copper, 4.9 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 2.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.4 times more Energy, 4.2 times more Carbohydrate, 3.1 times more Fiber and 2.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Spears Frozen Broccoli as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.