Comparing Nutrients in 1 pound Red Kidney Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	52.7% 1529kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	9.94% 13g	130g per day for Men 19-50 years
Sugars	13% 9.53g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	181% 69g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	182% 102g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	6.35% 0.95mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	37.6% 376mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	78% 1.8mg	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	263% 1842mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Broccoli Raab per 1 lb

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

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

• 1 pound of Red Kidney Beans has 3.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4.5 times more Vitamin C, 7.7 times more Vitamin E and 40 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Red Kidney Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 16.6 times more Copper, 3.1 times more Iron, 6.3 times more Magnesium, 2.8 times more Manganese, 5.6 times more Phosphorus, 6.9 times more Potassium, 3.2 times more Selenium and 3.6 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium, 2.8 times more Sodium and 7.9 times more Water than Raw Red Kidney Beans.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 15.3 times more Energy, 1.9 times more Omega 3, 21.5 times more Carbohydrate, 5.5 times more Sugars, 5.6 times more Fiber and 7.1 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.