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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Frozen Broccoli Spears	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	4.54% 132kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	24.8% 14g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Red 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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.6% 186mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	41% 3.27mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	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: Frozen Broccoli Spears VS Canned Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Canned Red Kidney Beans:

• 1 pound of Frozen Broccoli Spears has 7.1 times more Vitamin B2, 3.4 times more Vitamin B9 and 341.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Canned Red Kidney Beans:

• 1 pound of Frozen Broccoli Spears has 1.3 times more Water than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 1.4 times more Calcium, 7.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 13.6 times more Sodium and 2.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Red Kidney Beans contain similar levels of Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Omega 3 than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 4.3 times more Energy, 4 times more Carbohydrate, 2.6 times more Sugars, 1.8 times more Fiber and 2.6 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one pound.