Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	75% 97g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	64.6% 36g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	31.8% 127μg	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	1% 0.91mg	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

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26% 259mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	85% 6.8mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	78.4% 549mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans vs Frozen Chopped Broccoli:

• 1 pound of Canned Red Kidney Beans has 1.3 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 6 times more Vitamin B2, 2.4 times more Vitamin B9 and 282 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans vs Frozen Chopped Broccoli:

• 1 pound of Canned Red Kidney Beans has 7.2 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Selenium and 1.3 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Chopped Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans has 4.8 times more Energy, 4.5 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 than Canned Red Kidney Beans, Solids.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Solids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.