Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	51.5% 1492kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	297% 113g	39.4% 15g	38g per day for Men 19-50 years
Protein	205% 115g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	69.8% 0.91mg	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	446% 1783μg	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	59.4% 594mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	493% 39.5mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 6.2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A and 14.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Royal Red Kidney Beans have 3.3 times more Calcium, 16.4 times more Copper, 13 times more Iron, 6.6 times more Magnesium, 5.7 times more Manganese, 6.1 times more Phosphorus, 4.6 times more Potassium, 2 times more Selenium and 5.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Sodium and 7.5 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Royal Red Kidney Beans have 9.4 times more Energy, 1.3 times more Omega 3, 8.1 times more Carbohydrate, 7.5 times more Fiber and 10.6 times more Protein than Boiled and Drained Broccoli.
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.