Comparing Nutrients in 1 pound Red Kidney Beans VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Energy	52.7% 1529kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	214% 278g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	182% 102g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	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	230% 2.76mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Calcium	37.6% 376mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	22.7% 0.2mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	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	3.63% 54.4mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	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

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

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

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

• 1 pound of Red Kidney Beans has 9.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.5 times more Vitamin B9 than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains more Vitamin A and 20.7 times more Vitamin C than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 1.7 times more Calcium, 15.5 times more Copper, 7.6 times more Iron, 5.5 times more Magnesium, 4.9 times more Manganese, 6.2 times more Phosphorus, 4.2 times more Potassium and 7 times more Zinc than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 7.7 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Broccoli Stalks contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 12 times more Energy, 2.8 times more Omega 3, 11.7 times more Carbohydrate and 7.6 times more Protein than Broccoli Stalks.
• 1 pound of Broccoli Stalks provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in one pound.