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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	297% 113g	36% 13.6g	38g per day for Men 19-50 years
Protein	197% 111g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	34% 136μg	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	22.7% 20.4mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	88.5% 885mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	21.7% 0.2mg	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	530% 42.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	64% 1.47mg	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	262% 1837mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of California Red Kidney Beans has 9.6 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 13.1 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A and 8.9 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Boiled Spears Frozen Broccoli:

• 1 pound of California Red Kidney Beans has 3.8 times more Calcium, 25.6 times more Copper, 15.3 times more Iron, 8 times more Magnesium, 3.1 times more Manganese, 7.4 times more Phosphorus, 8.3 times more Potassium, 1.7 times more Selenium and 8.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 11.8 times more Energy, 2 times more Omega 3, 11.2 times more Carbohydrate, 8.3 times more Fiber and 7.9 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.