Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Broccoli Spears	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.83% 0.48g	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	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	11.6% 8.4g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	24.8% 14g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	26% 0.34mg	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	107% 426μg	41% 163μg	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	344% 310mg	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	41% 6.12mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	68% 0.61mg	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	41% 3.27mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	33% 0.76mg	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	38.2% 268mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 411g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Canned Kidney Beans:

• Frozen Broccoli Spears have 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9, 56.9 times more Vitamin C, 67.5 times more Vitamin E and 24.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned All Types Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Broccoli Spears as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Canned Kidney Beans:

• Frozen Broccoli Spears have 1.2 times more Calcium, 1.5 times more Manganese and 2.1 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 17.4 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned All Types Kidney Beans have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Broccoli Spears have 1.5 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Energy, 2.7 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.