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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Royal Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	51.5% 1492kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	297% 113g	36% 13.6g	38g per day for Men 19-50 years
Protein	205% 115g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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

	Royal Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	59.4% 594mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 7.4 times more Vitamin B1, 2.5 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6 and 5.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A and 12.5 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Royal Red Kidney Beans have 2.3 times more Calcium, 26.3 times more Copper, 10.7 times more Iron, 7.7 times more Magnesium, 3.8 times more Manganese, 8.1 times more Phosphorus, 6.3 times more Potassium and 5.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Sodium and 7.7 times more Water than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Royal Red Kidney Beans have 12.7 times more Energy, 1.4 times more Omega 3, 12.2 times more Carbohydrate, 8.3 times more Fiber and 9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Royal Red Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.