Comparing Nutrients in 1 pound Boiled Broccoli VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Kidney Beans	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 181mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	219% 5.04mg	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	43.4% 304mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 405g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Broccoli has more Vitamin A, 14.4 times more Vitamin C, 6.9 times more Vitamin E and 25.2 times more Vitamin K than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 9.7 times more Vitamin B1, 1.7 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.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Broccoli has 3.4 times more Sodium and 7.6 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.1 times more Calcium, 11.5 times more Copper, 10 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 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 9.6 times more Energy, 3 times more Omega 3, 8.5 times more Carbohydrate, 1.5 times more Sugars, 4.6 times more Fiber and 9.5 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.