Comparing Nutrients in 500 calories Canned Red Kidney Beans VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Canned Red Kidney Beans: 403g
• Boiled Spears Frozen Broccoli: 1786g

Canned Red Kidney Beans have 4.4 times more energy per 100g than Boiled Spears Frozen Broccoli. It has average energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	73.6% 96g	130g per day for Men 19-50 years
Sugars	21% 15.3g	36.2% 26.3g	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	0.56% 0.4g	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	58.4% 22g	141% 53.6g	38g per day for Men 19-50 years
Protein	57.5% 32g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.065mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	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	28.2% 113μg	134% 536μg	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	0.9% 0.81mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	23% 230mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	85.3% 0.77mg	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	75.6% 6.05mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	252% 5.8mg	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	69.7% 488mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.45μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	7.42% 275g	43.8% 1620g	3700g per day for Men 19-50 years

Canned Red Kidney Beans VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 3.6 times more Vitamin B1, 22.4 times more Vitamin B2, 4.4 times more Vitamin B3, 4.7 times more Vitamin B9 and 887.9 times more Vitamin C than Canned Red Kidney Beans, Solids.
• 500 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans vs Boiled Spears Frozen Broccoli:

• 500 calories of Canned Red Kidney Beans have 1.4 times more Copper and 2.2 times more Sodium than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 4 times more Calcium, 1.8 times more Iron, 3 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 2.9 times more Potassium, 5.3 times more Selenium, 1.8 times more Zinc and 5.9 times more Water than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.5 times more Omega 3, 1.7 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Boiled Spears Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Red Kidney Beans, Solids as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.