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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10% 290kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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% 53.5g	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	54.6% 30.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	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	11.3% 170mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	24.5% 906g	18% 669g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 56.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Boiled California Red Kidney Beans:

• 1 kilogram of Frozen Broccoli Spears 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 1.6 times more Calcium, 8 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 4.3 times more Energy, 4.2 times more Carbohydrate, 3.1 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.