Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	34.7% 13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	11.3% 0.15mg	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	33.3% 133μg	26.2% 105μg	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	108% 97mg	1.9% 1.7mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	45.5% 0.41mg	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	12.8% 1.02mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	19.6% 0.45mg	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	12% 83.6mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.47% 128g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Boiled California Red Kidney Beans:

• Frozen Broccoli Spears have more Vitamin A, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 56.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Frozen Broccoli Spears as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Boiled California Red Kidney Beans:

• Frozen Broccoli Spears have 1.6 times more Selenium, 4.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Calcium, 8 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 2.3 times more Phosphorus, 1.7 times more Potassium and 2.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled California Red Kidney Beans have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Broccoli Spears have 3.9 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Energy, 4.2 times more Carbohydrate, 3.1 times more Fiber and 3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.