Comparing Nutrients in 500 calories Sprouted Kidney Beans VS Frozen Broccoli Spears

Weight per 500 calories

• Sprouted Kidney Beans: 1724g
• Frozen Broccoli Spears: 1724g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sprouted Kidney Beans or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	3.88% 1.24g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	129% 72.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	532% 6.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	315% 50.3mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.34mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	232% 3mg	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	254% 1017μg	405% 1621μg	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	741% 667mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	29.3% 293mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	305% 2.74mg	69% 0.62mg	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	175% 14mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	86.2% 362mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	192% 4.4mg	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	91% 638mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	95% 3224mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	42.3% 1564g	42% 1561g	3700g per day for Men 19-50 years

Sprouted Kidney Beans VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Kidney Beans or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Sprouted Kidney Beans vs Frozen Broccoli Spears:

• 500 calories of Sprouted Kidney Beans have 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Sprouted Kidney Beans.
• 500 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Kidney Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sprouted Kidney Beans vs Frozen Broccoli Spears:

• 500 calories of Sprouted Kidney Beans have 4.4 times more Copper and 1.3 times more Magnesium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.4 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 3.2 times more Selenium and 2.8 times more Sodium than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Frozen Broccoli Spears contain similar levels of Iron, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Kidney Beans have 1.4 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Protein than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6