Comparing Nutrients in 500 calories California Red Kidney Beans VS Broccoli Stalks

Weight per 500 calories

• California Red Kidney Beans: 152g
• Broccoli Stalks: 1786g

California Red Kidney Beans have 11.8 times more energy per 100g than Broccoli Stalks. It has high energy density when compared to other foods. Raw Broccoli Stalks having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Broccoli Stalks?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	NA	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	99% 37.7g	NA	38g per day for Men 19-50 years
Protein	66% 37g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	71.2% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	191% 9.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	218% 2.84mg	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	149% 597μg	317% 1268μg	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	7.58% 6.8mg	1849% 1664mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Broccoli Stalks	Recommended Dietary Allowance
Calcium	29.5% 295mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	89.3% 0.8mg	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	177% 14mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	106% 446mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	178% 4.1mg	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	87.7% 614mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	171% 5804mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	0.48% 18g	43.8% 1619g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Broccoli Stalks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Broccoli Stalks?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Broccoli Stalks:

• 500 kcal of Raw Broccoli Stalks contain more Vitamin A, 1.4 times more Vitamin B1, 6.4 times more Vitamin B2, 3.7 times more Vitamin B3, 8.1 times more Vitamin B5, 4.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 244.1 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Broccoli Stalks:

• 500 calories of California Red Kidney Beans have 2.1 times more Copper than Broccoli Stalks.
• While 500 kcal of Raw Broccoli Stalks contain 2.9 times more Calcium, 1.8 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 11 times more Selenium, 28.9 times more Sodium, 1.8 times more Zinc and 91 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Broccoli Stalks contain similar levels of Iron per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Broccoli Stalks contain 18.1 times more Omega 3 and 1.4 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Broccoli Stalks offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in 500 calories.