Comparing Nutrients in 7 ounces Canned Kidney Beans VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3.7% 2.68g	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% 0g	2.27% 1.65g	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	% 0g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20% 0.26mg	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	18% 71.4μg	33.2% 133μg	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	2.65% 2.4mg	124% 112mg	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	0.26% 0.04mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	8.38% 0.075mg	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	29% 2.32mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	25.4% 0.58mg	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	25.5% 179mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Frozen Chopped Broccoli:

• Canned All Types Kidney Beans have 2.2 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Vitamin B2, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 47 times more Vitamin C, 61 times more Vitamin E and 19.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Frozen Chopped Broccoli:

• Canned All Types Kidney Beans have 3.6 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus and 12.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.8 times more Manganese and 3.1 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.2 times more Energy, 3 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fiber and 1.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.