Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	78% 102g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	36% 13.6g	111% 42g	38g per day for Men 19-50 years
Protein	25% 14g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36.3% 0.47mg	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	63.5% 254μg	84% 336μg	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	202% 182mg	6.05% 5.44mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	146% 1.3mg	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	34.6% 2.77mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	62.7% 1.44mg	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	31.8% 222mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	11% 411g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 33.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled California Red Kidney Beans:

• Boiled Chopped Frozen Broccoli has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Calcium, 8.5 times more Copper, 4.9 times more Iron, 3.7 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 1.7 times more Selenium and 3.1 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.3 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.4 times more Energy, 4.2 times more Carbohydrate, 3.1 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.