Comparing Nutrients in 1 pound Boiled Broccoli VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Boiled Broccoli	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	5.47% 159kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	72.6% 94g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	39.4% 0.51mg	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	122% 490μg	26% 104μg	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	327% 294mg	1% 0.91mg	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	44% 6.58mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	18% 181mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	75.3% 1.73mg	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	43.4% 304mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11% 405g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Canned Red Kidney Beans Rinsed per 1 lb

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

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

• 1 pound of Boiled Broccoli has more Vitamin A, 8.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, 324.5 times more Vitamin C, 48.3 times more Vitamin E and 24.8 times more Vitamin K than Canned Red Kidney Beans Rinsed.
• Both Boiled Broccoli and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 1.3 times more Water than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 1.5 times more Calcium, 4.6 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 5.1 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Red Kidney Beans Rinsed contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 3.5 times more Energy, 2.9 times more Carbohydrate, 1.8 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Red Kidney Beans Rinsed offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in one pound.