Comparing Nutrients in 300 calories Boiled Broccoli VS Red Kidney Beans

Weight per 300 calories

• Boiled Broccoli: 857g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 9.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	42% 54.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.58% 1.87g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	27% 0.35mg	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	231% 926μg	87.7% 351μg	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	618% 556mg	4.45% 4mg	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	83% 12.4mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	0.049% 1.96μg	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	71.8% 5.74mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	43% 0.99mg	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	82% 574mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.28% 10.5g	3700g per day for Men 19-50 years

Boiled Broccoli VS Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Red Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Red Kidney Beans:

• 300 calories of Boiled Broccoli have more Vitamin A, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 7.6 times more Vitamin B5, 4.9 times more Vitamin B6, 2.6 times more Vitamin B9, 138.9 times more Vitamin C, 66.5 times more Vitamin E and 242.6 times more Vitamin K than Red Kidney Beans.
• Both Boiled Broccoli and Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Red Kidney Beans:

• 300 calories of Boiled Broccoli have 4.6 times more Calcium, 1.5 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 4.8 times more Selenium, 32.9 times more Sodium, 1.6 times more Zinc and 73.1 times more Water than Red Kidney Beans.
• Both Boiled Broccoli and Red Kidney Beans contain similar levels of Copper and Iron per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 3.2 times more Omega 3, 6.4 times more Sugars and 2.1 times more Fiber than Red Kidney Beans.
• Both Boiled Broccoli and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Drained Broccoli as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.