Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Boiled Kidney Beans

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 4.5 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	69% 89.8g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	1.74% 1.26g	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	141% 53.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	99% 55.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	36.3% 0.47mg	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	250% 1000μg	128% 512μg	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	796% 716mg	5.25% 4.72mg	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	157% 23.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	59% 589mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	94% 0.85mg	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	136% 11mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	73.6% 1.7mg	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	125% 875mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Boiled Kidney Beans:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 1.6 times more Vitamin B1, 6.3 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9, 151.6 times more Vitamin C, 199.6 times more Vitamin E and 47.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Boiled Kidney Beans:

• Boiled Chopped Frozen Broccoli has 4.3 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Selenium, 49.9 times more Sodium, 1.3 times more Zinc and 6.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 20.8 times more Sugars, 2.1 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Chopped Frozen Broccoli and Boiled All Types Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.