Comparing Nutrients in 300 calories Boiled All Types Kidney Beans with Salt VS Frozen Broccoli Spears

Weight per 300 calories

• Boiled All Types Kidney Beans with Salt: 236g
• Frozen Broccoli Spears: 1035g

Boiled All Types Kidney Beans with Salt have 4.4 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled All Types Kidney Beans with Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled All Types Kidney Beans with Salt	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled All Types Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	21% 15.2g	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	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	39.8% 15g	81.7% 31g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled All Types Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	243% 972μg	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	3.15% 2.83mg	785% 707mg	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	13.7% 2.06mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled All Types Kidney Beans with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.6% 66mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	41.4% 0.37mg	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	87% 6.94mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	115% 2.65mg	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	48% 335mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.27% 158g	25.3% 937g	3700g per day for Men 19-50 years

Boiled All Types Kidney Beans With Salt VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled All Types Kidney Beans with Salt or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Boiled All Types Kidney Beans with Salt vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B1, 8.6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.8 times more Vitamin B5, 6.4 times more Vitamin B6, 3.2 times more Vitamin B9, 249.3 times more Vitamin C, 6.8 times more Vitamin E and 134.6 times more Vitamin K than Boiled All Types Kidney Beans with Salt.
• 300 calories of Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled All Types Kidney Beans with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled All Types Kidney Beans with Salt vs Frozen Broccoli Spears:

• 300 calories of Boiled All Types Kidney Beans with Salt have 1.5 times more Copper and 3.2 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 6.4 times more Calcium, 1.6 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 6.9 times more Selenium, 1.4 times more Zinc and 5.9 times more Water than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Frozen Broccoli Spears contain similar levels of Iron per 300 calories.
• 300 calories of Boiled All Types Kidney Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain 3.3 times more Omega 3, 20.1 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans with Salt.
• Both Boiled All Types Kidney Beans with Salt and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled All Types Kidney Beans with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.