Comparing Nutrients in 5 ounces Royal Red Kidney Beans VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Royal Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Energy	16% 466kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.6% 82.7g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	93% 35.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	64% 36g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	8.07% 0.1mg	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	139% 557μg	37% 147μg	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	7.1% 6.38mg	46.6% 42mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Chinese Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	10% 0.091mg	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	154% 12.3mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	NA	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	82.2% 575mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Chinese Broccoli per 5 oz

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

Lets compare vitamin content per 5 ounces of Royal Red Kidney Beans vs Chinese Broccoli:

• 5 ounces of Royal Red Kidney Beans have 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 5.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain more Vitamin A and 6.6 times more Vitamin C than Raw Royal Red Kidney Beans.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Royal Red Kidney Beans vs Chinese Broccoli:

• 5 ounces of Royal Red Kidney Beans have 1.2 times more Calcium, 15.6 times more Copper, 14.7 times more Iron, 7.3 times more Magnesium, 9.4 times more Phosphorus, 4.9 times more Potassium, 2.3 times more Selenium and 6.5 times more Zinc than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 7.8 times more Water than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 12.7 times more Energy, 12.5 times more Carbohydrate, 9.6 times more Fiber and 21.1 times more Protein than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 1.8 times more Omega 3 than Raw Royal Red Kidney Beans.
• 5 ounces of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Royal Red Kidney Beans as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in five ounces.