Comparing Nutrients in 5 ounces Canned Red Kidney Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	2.64% 1.9g	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	0.2% 0.14g	1.62% 1.18g	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	% 0.33g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	20% 11.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	9.92% 39.7μg	23.7% 95μg	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	0.31% 0.28mg	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	6% 0.054mg	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	26.6% 2.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	18% 0.42mg	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	24.5% 172mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans vs Frozen Chopped Broccoli:

• 5 ounces of Canned Red Kidney Beans have 1.3 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 6 times more Vitamin B2, 2.4 times more Vitamin B9 and 282 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans vs Frozen Chopped Broccoli:

• 5 ounces of Canned Red Kidney Beans have 7.2 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Sodium and 1.6 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Selenium and 1.3 times more Water than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Chopped Broccoli contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans have 4.8 times more Energy, 4.5 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Omega 3 than Canned Red Kidney Beans, Solids.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Canned Red Kidney Beans, Solids as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.