Comparing Nutrients in 1 pound Boiled California Red Kidney Beans with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans with Salt	29%	1%	70%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled California Red Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	74% 41.4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	45.4% 0.59mg	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	84% 336μg	76% 304μg	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	6.05% 5.44mg	284% 256mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30% 299mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	19% 0.17mg	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	169% 13.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	58% 1.33mg	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	88.8% 621mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans with Salt vs Frozen Chopped Broccoli:

• Boiled California Red Kidney Beans with Salt have 2.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 47 times more Vitamin C than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled California Red Kidney Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans with Salt vs Frozen Chopped Broccoli:

• Boiled California Red Kidney Beans with Salt have 7.6 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 2.7 times more Phosphorus, 2 times more Potassium, 10 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Selenium and 1.4 times more Water than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans with Salt have 4.8 times more Energy, 4.7 times more Carbohydrate, 3.1 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Omega 3 than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.