Comparing Nutrients in 1 pound Boiled Royal Red Kidney Beans with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	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	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	77% 43g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	61% 0.79mg	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	84% 336μg	107% 426μg	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	6.05% 5.44mg	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 200mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	18% 0.16mg	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	157% 12.6mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	50.5% 1.16mg	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	92% 644mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans with Salt VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 1.3 times more Vitamin B1 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 56.9 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Royal Red Kidney Beans with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Royal Red Kidney Beans with Salt vs Frozen Broccoli Spears:

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 7.3 times more Copper, 3.8 times more Iron, 2.6 times more Magnesium, 2.4 times more Phosphorus, 1.5 times more Potassium, 14.2 times more Sodium and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.6 times more Selenium and 1.4 times more Water than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Frozen Broccoli Spears contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 4.2 times more Energy, 4.1 times more Carbohydrate, 3.1 times more Fiber and 3.1 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.2 times more Omega 3 than Boiled Royal Red Kidney Beans with Salt.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Royal Red Kidney Beans with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.