Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	16% 21g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	11% 4.25g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.72% 0.11mg	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	20% 79.4μg	9.2% 37μg	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	63% 57mg	1.26% 1.13mg	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	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	23% 0.21mg	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	11% 0.86mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	18% 0.41mg	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	9.92% 69.5mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned low Salt Red Kidney Beans with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned low Salt Red Kidney Beans with Liquids:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9, 50.1 times more Vitamin C, 66 times more Vitamin E and 21.5 times more Vitamin K than Canned low Salt Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 1.9 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned low Salt Red Kidney Beans with Liquids:

• 5 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 4.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Selenium, 10.6 times more Sodium and 2.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned low Salt Red Kidney Beans with Liquids contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 2.9 times more Energy, 2.8 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Canned Red Kidney Beans Solids and Liquids low Salt provide inadequate amounts of Omega 6 in five ounces.