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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned 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	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.2% 0.54g	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	75% 97g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	65.7% 25g	38g per day for Men 19-50 years
Protein	25% 14g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	NA	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	31.8% 127μg	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	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	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	137% 1.23mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	75.7% 1.74mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 411g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Red Kidney Beans per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 5.1 times more Vitamin B2, 2 times more Vitamin B9 and 200.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Cooked Chopped Frozen Broccoli and Canned Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Water than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 1.7 times more Calcium, 8 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium, 21 times more Sodium and 2.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans, Solids contains 4.4 times more Energy, 1.7 times more Omega 3, 4 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one pound.