Comparing Nutrients in 1 pound California Red Kidney Beans VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	NA	38g per day for Men 19-50 years
Protein	197% 111g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	55.5% 0.72mg	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	80.5% 322μg	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	470% 423mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Calcium	88.5% 885mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	22.7% 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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	45% 1.04mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Broccoli Stalks:

• Raw California Red Kidney Beans have 8.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain more Vitamin A and 20.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Broccoli Stalks:

• Raw California Red Kidney Beans have 4.1 times more Calcium, 24.4 times more Copper, 10.6 times more Iron, 6.4 times more Magnesium, 4.4 times more Manganese, 6.1 times more Phosphorus, 4.6 times more Potassium and 6.4 times more Zinc than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 2.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Broccoli Stalks have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 11.8 times more Energy, 11.4 times more Carbohydrate and 8.2 times more Protein than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Broccoli Stalks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.